Home › Exercises › Lying Supine Dumbbell Curl

Lying Supine Dumbbell Curl

The Lying Supine Dumbbell Curl primarily targets your Biceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Biceps

How to perform Lying Supine Dumbbell Curl

  1. Step 1. Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
  2. Step 2. Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip).
  3. Step 3. 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.
  4. Step 4. 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.
  5. Step 5. Return back to the starting position very slowly.

Frequently asked questions

What is the primary benefit of performing curls in a supine position?

Lying flat on a bench eliminates momentum and prevents the use of the hips or lower back to swing the weights. This isolation ensures the biceps perform the entirety of the work throughout the range of motion.

Which specific muscles are targeted by the lying supine dumbbell curl?

This exercise primarily targets the biceps brachii. By lying flat, the shoulders are stabilized, reducing the involvement of the anterior deltoids compared to standing variations.

What is a common form mistake to avoid during this movement?

Avoid allowing the elbows to drift forward or lift off the bench toward the ceiling. Keeping the upper arms fixed against your sides ensures the tension remains on the biceps rather than shifting to the shoulders.

How should a beginner progress if the lying position feels awkward?

Beginners can start with a standard seated dumbbell curl to build basic coordination. Once comfortable, transition to the supine version using lighter loads to master the strict form required by the flat position.

What are the recommended sets and reps for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions focusing on a controlled eccentric phase. This higher rep range is effective for isolation movements where maintaining strict technique is more important than maximal load.

Sample sets & reps for Lying Supine Dumbbell Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

Want a workout that includes Lying Supine Dumbbell Curl and 870+ other exercises? Try the AI Planner — 2 weeks free