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Visual demonstration of the Dumbbell Lying Supine Curl exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbells
Exercise guide

Dumbbell Lying Supine Curl

3 steps Updated 29/08/2026

Dumbbell Lying Supine Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. Lie on a flat bench with a dumbbell in each hand, arms fully extended towards the floor by your sides, and palms facing your thighs.
  2. Curl the dumbbells by bending your elbows until your forearms are parallel to the floor while rotating the dumbbells to face backward.
  3. Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Lying Supine Curl

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