Dumbbell Lying Supine Biceps Curl

Also known as: lying dumbbell supine biceps curl

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Biceps

Dumbbell

What Dumbbell Lying Supine Biceps Curl really gives you is muscle you built on purpose, driven by independent dumbbell loading.

How to do Dumbbell Lying Supine Biceps Curl

Lie flat on a bench with your back and head supported, and your feet flat on the ground.
Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Lying Supine Biceps Curl Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Lying Supine Biceps Curl Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Dumbbell Lying Supine Biceps Curl

Easier progression

Cable Two Arm Curl On Incline Bench

Swap Dumbbell Lying Supine Biceps Curl For

Cable Seated Overhead Curl

Barbell Standing Wide-grip Curl

Kettlebell Bottoms Up Clean From The Hang Position

Dumbbell Lying Supine Biceps Curl — Frequently Asked Questions

How do you do the Dumbbell Lying Supine Biceps Curl?

Lie flat on a bench with your back and head supported, and your feet flat on the ground. Hold a dumbbell in each hand with your palms facing up and your arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Lying Supine Biceps Curl work?

The Dumbbell Lying Supine Biceps Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Lying Supine Biceps Curl should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Lying Supine Biceps Curl good for beginners?

Not usually. The Dumbbell Lying Supine Biceps Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Lying Supine Biceps Curl?

Try the Cable Seated Overhead Curl, Barbell Standing Wide-grip Curl or the Kettlebell Bottoms Up Clean From The Hang Position. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Lying Supine Biceps Curl the same as the lying dumbbell supine biceps curl?

Yes. The Dumbbell Lying Supine Biceps Curl is also commonly called the lying dumbbell supine biceps curl. Different gyms and training programs label it differently, but "lying dumbbell supine biceps curl" refer to this same movement.