Dumbbell Lying Supine Curl
Also known as: lying dumbbell supine curl
Dumbbell Lying Supine Curl pairs independent dumbbell loading with strength you can feel outside the gym — ready for real load and honest reps.
How to do Dumbbell Lying Supine Curl
- Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells 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.
Dumbbell Lying Supine Curl Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Lying Supine Curl Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Dumbbell Lying Supine Curl
Swap Dumbbell Lying Supine Curl For
Dumbbell Lying Supine Curl — Frequently Asked Questions
How do you do the Dumbbell Lying Supine Curl?
Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 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 Curl work?
The Dumbbell Lying Supine 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 Curl should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 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 Curl good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Lying Supine Curl?
Try the Weighted Standing Curl, Barbell Alternate Biceps Curl or the Ez Barbell Curl. 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 Curl the same as the lying dumbbell supine curl?
Yes. The Dumbbell Lying Supine Curl is also commonly called the lying dumbbell supine curl. Different gyms and training programs label it differently, but "lying dumbbell supine curl" refer to this same movement.
