Lying Supine Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
Starting position
End position
How to Do Lying Supine Dumbbell Curl
- Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
- Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip).
- While keeping the arms close to your torso and elbows in, slowly lower your arms (as you keep them extended with a slight bend at the elbows) as far down towards the floor as you can go. Once you cannot go down any further, lock your upper arms in that position and that will be your starting position.
- As you breathe out, slowly begin to curl the weights up as you simultaneously rotate your wrists so that the palms of the hands face up. Continue curling the weight until your biceps are fully contracted and squeeze hard at the top position for a second. Tip: Only the forearms should move. Upper arms should remain stationary and elbows should stay in throughout the movement.
- Return back to the starting position very slowly.
Muscles Worked
Alternatives to Lying Supine Dumbbell Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Lying Close-Grip Bar Curl On High Pulley
A beginner isolation strength exercise that works the biceps, using a cable machine.
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2
Alternate Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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3
Dumbbell Alternate Bicep Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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4
Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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5
One Arm Dumbbell Preacher Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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6
Preacher Hammer Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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7
Seated Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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8
Seated Dumbbell Inner Biceps Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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9
Standing One-Arm Dumbbell Curl Over Incline Bench
A beginner isolation strength exercise that works the biceps, using dumbbells.
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10
Two-Arm Dumbbell Preacher Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
Frequently Asked Questions
What muscles do lying supine dumbbell curl work?
Lying Supine Dumbbell Curl primarily works the biceps.
What equipment do I need for lying supine dumbbell curl?
Lying Supine Dumbbell Curl uses dumbbells.
Lying Supine Dumbbell Curl: is it suitable for beginners?
Yes. Lying Supine Dumbbell Curl is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of lying supine dumbbell curl?
Lying Close-Grip Bar Curl On High Pulley, Alternate Incline Dumbbell Curl, Dumbbell Alternate Bicep Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my lying supine dumbbell curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; lying supine dumbbell curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Lying Supine Dumbbell Curl with AI
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