Dumbbell Lying Supine Curl
Description
The dumbbell lying supine curl is performed lying face up on a bench with the arms hanging over the side. The position fully stretches the biceps at the bottom of each rep and eliminates body english entirely. It is one of the strictest possible bicep variations.
Muscle Group
Equipment Required
Dumbbell Lying Supine Curl Instructions
- Lie face up on a flat bench with your arms hanging off the side.
- Hold a dumbbell in each hand with palms facing forward (underhand grip).
- Allow your arms to fully extend below the bench.
- Pin your back to the bench and brace your core.
- Curl the dumbbells up by bending at the elbows.
- Keep your upper arms in line with your torso.
- Squeeze the biceps hard at the top.
- Lower the dumbbells back down with control to a full stretch below the bench.
Dumbbell Lying Supine Curl Form & Visual
Dumbbell Lying Supine Curl Benefits
- Maximum stretch on the biceps
- Eliminates all body english
- Strict isolation of the biceps
- Different angle than seated incline curls
- Strong long-head bicep emphasis
- Useful for breaking through bicep plateaus
Dumbbell Lying Supine Curl Muscles Worked
- Biceps brachii (long head)
- Brachialis
- Brachioradialis
Dumbbell Lying Supine Curl Variations & Alternatives
- Dumbbell Incline Curl
- Spider Curl
- Preacher Curl
- Dumbbell Biceps Curl
