Lying Dumbbell Curl
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The Lying Dumbbell Curl is a strength exercise performed lying supine on a flat bench, curling dumbbells toward the shoulders with palms facing up to isolate the biceps brachii. Its primary purpose is to build biceps size and strength while minimizing momentum from the hips or torso for stricter form and greater muscle activation. Ideal for bodybuilders, arm-focused athletes, and anyone seeking to enhance elbow flexion power, it requires only a pair of dumbbells and a bench.
How to Perform Lying Dumbbell Curl
- 1Sit on the edge of a flat bench with a dumbbell in each hand, palms facing forward, arms fully extended hanging straight down toward the floor.
- 2Lean back slowly until your back is fully supported on the bench, head and shoulders relaxed, feet flat on the floor for stability, elbows pointing toward the ceiling.
- 3Position upper arms perpendicular to the floor, keeping elbows tucked close to your sides and stationary—dumbbells should be at shoulder width.
- 4Inhale as you curl the dumbbells upward toward your shoulders by flexing your elbows, squeezing your biceps at the top without swinging.
- 5Exhale as you slowly lower the dumbbells back to the starting position, fully extending your arms while maintaining control.
- 6Repeat for desired reps, then sit up carefully to exit the position.
- 7Key form tips: Keep elbows fixed—no momentum from hips or shoulders; avoid locking out elbows at bottom to maintain tension; use slow negatives to maximize biceps engagement. Common mistakes: Flaring elbows outward or using body swing reduces isolation.