How to do the Dumbbell Lying Supine Biceps Curl
Dumbbell Lying Supine Biceps Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Lying Supine Biceps Curl demonstration · © GymiaFit
Dumbbell Lying Supine Biceps Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Lying Supine Biceps Curl step by step
- 1Lie flat on a bench with your back and head supported, and your feet flat on the ground.
- 2Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
- 3Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 4Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- 5Hold the contracted position for a brief pause as you squeeze your biceps.
- 6Inhale and slowly begin to lower the dumbbells back to the starting position.
- 7Repeat for the desired number of repetitions.
Dumbbell Lying Supine Biceps Curl — questions
What muscles does the Dumbbell Lying Supine Biceps Curl work?
The Dumbbell Lying Supine Biceps Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Lying Supine Biceps Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Lying Supine Biceps Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying Supine Biceps Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Lying Supine Biceps Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.