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Dumbbell Lying Supine Curl

Learn how to properly perform the Dumbbell Lying Supine Curl with this complete demonstration video.

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What is the Dumbbell Lying Supine Curl?

The dumbbell lying supine curl is an isolation exercise targeting the biceps, ideal for strengthening and adding size to your arms. By rotating the wrists during the ascent, this exercise effectively engages the muscles and can be incorporated into a variety of workout routines.

How to properly perform the Dumbbell Lying Supine Curl

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
  2. Lie down on a bench, keeping the dumbbells at hip level, palms facing downward.
  3. Bend your elbows to lift the dumbbells towards the shoulders while gently rotating the wrists to face the shoulders.
  4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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