dumbbell lying supine biceps curl
dumbbell lying supine biceps curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Lie flat on a bench with your back and head supported, and your feet flat on the ground.
Step 2
Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
Step 3
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Step 4
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Step 5
Hold the contracted position for a brief pause as you squeeze your biceps.
Step 6
Inhale and slowly begin to lower the dumbbells back to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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