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Biceps · Dumbbell · Beginner

How to do Dumbbell Lying Supine Curl

The dumbbell lying supine curl is an isolation exercise targeting the biceps, performed while lying flat on a bench. It emphasizes strict form and minimizes cheating by stabilizing the body.

Dumbbell Lying Supine Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Category
Biceps

How to do Dumbbell Lying Supine Curl, step by step

  1. Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
  2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

Dumbbell Lying Supine Curl works your biceps as the main mover, with help from your forearms.

Track Dumbbell Lying Supine Curl in SPLYT

Dumbbell Lying Supine Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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