Dumbbell Lying Supine Biceps Curl
Perform dumbbell biceps curls while lying supine on a bench to isolate your biceps.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Lying Supine Biceps Curl
Description
A strength exercise where you lie supine on a bench with a dumbbell in each hand and curl them towards your chest.
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How to do Dumbbell Lying Supine Biceps Curl
- 01Setup
Lie supine on a flat exercise bench with your feet firmly planted on the floor. Hold a dumbbell in each hand with an underhand grip (palms facing up), arms extended straight towards the floor on either side of the bench.
- 02Setup
Ensure your elbows have a slight bend, avoiding hyperextension, and your shoulders are pressed into the bench for stability.
- 03
Exhale and slowly curl both dumbbells upwards towards your shoulders, keeping your elbows stationary and tucked close to your body.
- 04
Continue the curl until your biceps are fully contracted and the dumbbells are near your shoulders, squeezing your biceps at the top.
- 05
Inhale and controlledly lower the dumbbells back to the starting position, allowing your biceps to fully stretch as your arms extend.
Tips
- Focus on the mind-muscle connection by actively squeezing your biceps throughout the curling motion, especially at the peak contraction.
- Control the eccentric phase (lowering the weight) by taking 2-3 seconds to return to the starting position, maximizing muscle tension and growth.
- Keep your elbows locked in place and avoid letting them drift forward or flare out, as this can shift tension away from your biceps.
Common mistakes
- Swinging the dumbbells using momentum reduces bicep activation; instead, use a lighter weight and focus on a slow, controlled curl.
- Not fully extending your arms at the bottom limits the range of motion and muscle stretch; ensure a complete extension with a slight elbow bend before starting the next repetition.
- Allowing your elbows to lift off the bench or flare outwards during the curl shifts tension to other muscles; keep your elbows tucked and pinned to your sides.
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Is Dumbbell Lying Supine Biceps Curl good for beginners?
Dumbbell Lying Supine Biceps Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Lying Supine Biceps Curl?
You need Dumbbell to perform Dumbbell Lying Supine Biceps Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Lying Supine Biceps Curl?
Focus on the mind-muscle connection by actively squeezing your biceps throughout the curling motion, especially at the peak contraction. Control the eccentric phase (lowering the weight) by taking 2-3 seconds to return to the starting position, maximizing muscle tension and growth. Keep your elbows locked in place and avoid letting them drift forward or flare out, as this can shift tension away from your biceps.
What are common mistakes when doing Dumbbell Lying Supine Biceps Curl?
Swinging the dumbbells using momentum reduces bicep activation; instead, use a lighter weight and focus on a slow, controlled curl. Not fully extending your arms at the bottom limits the range of motion and muscle stretch; ensure a complete extension with a slight elbow bend before starting the next repetition. Allowing your elbows to lift off the bench or flare outwards during the curl shifts tension to other muscles; keep your elbows tucked and pinned to your sides.
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Free · iPhone only · Available on the App Store