Lying Supine Dumbbell Curl

A beginner strength exercise for the biceps, done with a dumbbell and a bench or box.

Movement guide

Lying Supine Dumbbell Curl

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusBiceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Lying Supine Dumbbell CurlBeginner · A dumbbell + A bench or box

Beginner grade (source-assigned).

Harder option

Alternating dumbbell curl demonstrated on the 3D figure

3D demoAlternating dumbbell curlIntermediate · A dumbbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps.

Equipment

A dumbbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating hammer curl demonstrated on the 3D figure

3D demoAlternating hammer curlIntermediate · A dumbbell

Alternating incline dumbbell curl demonstrated on the 3D figure

3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or box

Barbell curl demonstrated on the 3D figure

3D demoBarbell curlIntermediate · A barbell

Biceps curl machine demonstrated on the 3D figure

3D demoBiceps curl machineBeginner · Strength machine

Cable preacher curl demonstrated on the 3D figure

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Cable rope hammer curl demonstrated on the 3D figure

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Questions people ask

What muscles does the Lying Supine Dumbbell Curl work?

Mainly the biceps.

What equipment do I need for the Lying Supine Dumbbell Curl?

A dumbbell + A bench or box.

Is the Lying Supine Dumbbell Curl good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Alternating dumbbell curl.

How do I make the Lying Supine Dumbbell Curl harder?

Progress to the Alternating dumbbell curl, or add load, range or slower lowering once your form is solid.