Dumbbell Lying Wide Curl
Maximize biceps and forearm engagement with the dumbbell lying wide curl. Lying face up on a bench, curl dumbbells with a wide grip for peak contraction
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Lying Wide Curl
Description
A dumbbell exercise that targets the biceps and forearms. The user lies on a bench with their arms out wide and curls up the weights, keeping the elbows stationary.
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How to do Dumbbell Lying Wide Curl
- 01Setup
Lie face up on a flat bench with your head, upper back, and glutes firmly pressed against it. Position your feet flat on the floor for stability.
- 02Setup
Hold a dumbbell in each hand with a supinated grip (palms facing up), allowing your arms to extend straight out to your sides, perpendicular to your torso, with a slight bend in the elbows.
- 03
Exhale and slowly curl the dumbbells upward in a wide arc towards your shoulders, keeping your elbows stationary and pointed outwards. Focus on squeezing your biceps at the top of the movement.
- 04
Inhale and slowly lower the dumbbells back to the starting position along the same wide arc, maintaining control throughout the entire eccentric phase. Avoid letting the weights drop quickly.
Tips
- Maintain a slight bend in your elbows at the bottom of the movement to prevent hyperextension and keep constant tension on the biceps.
- Focus on initiating the movement by contracting your biceps, rather than swinging the weights with momentum from your torso or shoulders.
- Keep your wrists straight and rigid throughout the curl to ensure the biceps are doing the primary work and to avoid unnecessary wrist strain.
- To emphasize the stretch on the biceps, allow your arms to open up slightly wider at the bottom, feeling a deep stretch across the bicep belly.
Common mistakes
- Using too much momentum by swinging the dumbbells reduces bicep engagement; instead, use a controlled tempo to isolate the bicep contraction.
- Allowing elbows to move forward or backward during the curl shifts tension away from the biceps; fix this by keeping your elbows fixed in their wide position.
- Hyperextending your elbows at the bottom of the movement can cause joint strain; ensure a slight bend in the elbows even at full extension to protect the joint.
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Is Dumbbell Lying Wide Curl good for beginners?
Dumbbell Lying Wide 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 Wide Curl?
You need Dumbbell to perform Dumbbell Lying Wide 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 Wide Curl?
Maintain a slight bend in your elbows at the bottom of the movement to prevent hyperextension and keep constant tension on the biceps. Focus on initiating the movement by contracting your biceps, rather than swinging the weights with momentum from your torso or shoulders. Keep your wrists straight and rigid throughout the curl to ensure the biceps are doing the primary work and to avoid unnecessary wrist strain. To emphasize the stretch on the biceps, allow your arms to open up slightly wider at the bottom, feeling a deep stretch across the bicep belly.
What are common mistakes when doing Dumbbell Lying Wide Curl?
Using too much momentum by swinging the dumbbells reduces bicep engagement; instead, use a controlled tempo to isolate the bicep contraction. Allowing elbows to move forward or backward during the curl shifts tension away from the biceps; fix this by keeping your elbows fixed in their wide position. Hyperextending your elbows at the bottom of the movement can cause joint strain; ensure a slight bend in the elbows even at full extension to protect the joint.
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Free · iPhone only · Available on the App Store