Supine Dumbbell Curl
A dumbbell curl done lying face up on a flat bench with the upper arms hanging back toward the floor. Starts the biceps from an even deeper stretch than the incline curl.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Brachioradialis
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face up on a flat bench, feet on the floor, with the upper arms lowered beside the bench toward the floor as far as is comfortable and dumbbells held at arm's length, palms facing in.
Lock the upper arms in that lowered position.
Curl the dumbbells up, turning the palms to face up as they rise.
Squeeze at the top.
Lower very slowly back to the stretched start.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Upper arms stay back
Turn the palms up
Slow negatives
Common mistakes
Bringing the upper arms up with the curl
Going too heavy for the stretch
Letting the dumbbells touch the floor
Safety notes
Only lower the arms as far as your shoulders allow, and use light weights; the start position stresses the front of the shoulder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.