Lying Supine Dumbbell Curl

Lying Supine Dumbbell Curl is a resistance exercise - elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Resistance exercise - elbow flexion

Exercise technique

Starting load
Support the dumbbells on your thighs and lie face up.
Arm placement
Lower your arms beside the torso under control.
Shoulder limit
Fix upper arms at a comfortable angle.
Neutral start
Face palms toward the torso.
Curl
Bend elbows and rotate palms upward as you lift.
Top
Squeeze the biceps without moving upper arms forward.
Lower
Lower slowly and rotate palms back to the start.

Key technique points

Do not let arms hang low enough to strain the shoulders.
Do not move elbows above the chest.
Keep the dumbbells clear of the floor.
Use forearm rotation rather than wrist bending.
Keep your head on the bench.
Match range on both sides.

Common mistakes

Excessive arm hanging

The front shoulder control limit may be exceeded.

Shoulder flexion

Upper arms move forward during the curl.

Floor impact

The bottom range does not match support height.

Folding the wrists

Incorrect motion imitates supination.

Rapid return

Braking decreases in the lengthened starting position.

Chest bridge

The fixed lying position is disrupted.

Frequently asked questions