Fitwill stands in solidarity with Ukraine

Dumbbell Lying Supine Biceps Curl

Dumbbell Lying Supine Biceps Curl

The Dumbbell Lying Supine Biceps Curl is a highly effective exercise that targets the biceps muscles, helping to sculpt strong and well-defined arms. This exercise can be performed using dumbbells, making it a convenient choice for both home and gym workouts. By lying flat on your back and curling the dumbbells towards your face, you isolate and engage the biceps muscles to their maximum potential. The supine position (lying on your back) during this exercise minimizes the involvement of other muscles, allowing you to specifically focus on the biceps. This not only helps in developing muscle strength but also improves muscle size and tone. The use of dumbbells provides a greater range of motion compared to other biceps exercises, ensuring a more intense contraction and greater muscle activation. Incorporating the Dumbbell Lying Supine Biceps Curl into your workout routine can help you achieve your desired biceps development. However, it is essential to use the correct form and appropriate resistance to prevent injury and maximize results. Incorporate this exercise into a well-rounded workout program targeting all major muscle groups for a balanced approach to fitness. Remember, results are best achieved when exercises are performed correctly and consistently, so be patient and stay determined. With time and dedication, you'll start noticing stronger and more defined biceps, adding that extra confidence to your overall physique. So grab those dumbbells, get in position, and curl your way to stronger, more muscular arms!


  • Start by lying on your back on a flat bench with your feet flat on the floor.
  • Hold a dumbbell in each hand, palms facing up, and let your arms hang down by your sides.
  • Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  • Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells reach shoulder level.
  • Hold the contracted position for a brief pause, squeeze your biceps, and then slowly lower the dumbbells back to the starting position.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Start with light weights and gradually increase the resistance to challenge your biceps muscles.
  • Focus on maintaining proper form throughout the exercise to maximize its effectiveness.
  • Inhale as you lower the dumbbells towards your thighs and exhale as you curl them up towards your chest.
  • Avoid using momentum to lift the weights; instead, engage your biceps muscles to perform the movement.
  • Incorporate variety by using different grip positions such as supine grip, neutral grip, or hammer grip.
  • Keep your shoulders stabilized and avoid any excessive movement or swinging.
  • Create a mind-muscle connection by visualizing your biceps contracting and squeezing at the top of the curl.
  • Perform the exercise in a slow and controlled manner for better muscle activation.
  • Take short breaks between sets to allow your muscles to recover while maintaining a steady pace.
  • Proper nutrition and adequate protein intake are essential for muscle recovery and growth.

Related Exercises

Elevate Your Workouts Today

Ready to transform your training? Download Fitwill and see the difference!

App screenshot