Dumbbell Lying Supine Curl

Expert Advice

Keep your upper arms stationary and only move your forearms. Avoid swinging the weights to ensure maximum bicep engagement.

Lie on your back on a flat bench with a dumbbell in each hand, arms extended towards the ceiling.
Rotate your wrists so that your palms face forward.
Curl the dumbbells towards your shoulders by bending at the elbows.
Keep your elbows fixed and close to your body.
Slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

Primary

Forearms50%

Secondary

Biceps30%

Shoulders20%

Equipment

Dumbbell

Special Bench

Exercise Type

Strength