Dumbbell lying supine biceps curl

How to do it

1. 1Lie on your back on a bench with your back and head supported, feet flat on the floor.
2. 2Hold a dumbbell in each hand with palms up and arms fully extended.
3. 3Keeping the upper arms fixed, exhale and lift the weight while contracting the biceps.
4. 4Continue raising the weights until the biceps are fully contracted and the dumbbells are at shoulder height.
5. 5Hold the contracted position for a brief pause while squeezing the biceps.
6. 6Inhale and lower the dumbbells slowly back to the starting position.
7. 7Repeat for the desired number of reps.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.