Arms / Intermediate / Isolation (single joint)

Lying Supine Dumbbell Curl

A curl lying on a flat bench with the arms hanging below the bench, stretching the biceps long head.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Dumbbells, Bench

Movement pattern

Elbow flexion (curl)

Level

Intermediate

Type

Arms, Isolation (single joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on your back on a flat bench holding a dumbbell in each hand, arms hanging down toward the floor.
2. Keep your upper arms still.
3. Curl the dumbbells toward your shoulders.
4. Lower slowly back to full extension.

Tips

• Use a light weight; the stretch is strong.
• Avoid moving the upper arms.

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