Dumbbell Lying Supine Biceps Curl

Target muscle

Biceps

Also works

Forearms

Equipment

Dumbbell

Body part

Upper arms

How to do the dumbbell lying supine biceps curl

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

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every dumbbell exercise.