Dumbbell Lying Wide Curl

Also known as: lying dumbbell wide curl

Intermediate

Biceps

Dumbbell

Dumbbell Lying Wide Curl turns independent dumbbell loading into control through the whole range — the middle rung where progress speeds up.

How to do Dumbbell Lying Wide 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 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 Wide Curl Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Lying Wide Curl Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Easier and Harder Than Dumbbell Lying Wide Curl

Easier progression

Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball

Harder progression

Cable One Arm Curl

Swap Dumbbell Lying Wide Curl For

Ez-bar Biceps Curl (with Arm Blaster)

Lever Preacher Curl V. 2

Barbell Standing Close Grip Curl

Dumbbell Lying Wide Curl — Frequently Asked Questions

How do you do the Dumbbell Lying Wide 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 weights 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 Wide Curl work?

The Dumbbell Lying Wide 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 Wide Curl should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Lying Wide 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 Wide Curl?

Try the Ez-bar Biceps Curl (with Arm Blaster), Lever Preacher Curl V. 2 or the Barbell Standing Close Grip 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 Wide Curl the same as the lying dumbbell wide curl?

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