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Dumbbell Lying Wide Curl

Dumbbell Lying Wide Curl

The Dumbbell Lying Wide Curl is a fantastic exercise that targets your biceps and helps you achieve those well-defined arms you've always wanted. This exercise is commonly performed lying flat on a bench, with your feet planted firmly on the ground for stability. The primary equipment required is a pair of dumbbells. By lying flat on the bench, you eliminate any momentum that may be generated from your lower body, allowing you to really isolate and focus on your biceps. The wide grip used during this exercise places additional emphasis on the outer portion of your biceps, helping to develop that impressive upper arm width. As you perform the Dumbbell Lying Wide Curl, it's crucial to maintain proper form and control throughout the movement. Avoid swinging your arms or using your shoulders to lift the weights. Instead, focus exclusively on contracting your biceps to lift the dumbbells. Control the weight as you lower it back down, feeling a good stretch in your biceps before repeating the movement. To optimize your results, consider incorporating this exercise into your arm training routine two to three times per week. Start with a weight that challenges you but still allows for proper form. Gradually increase the weight as you gain strength and confidence. Remember, consistency is key, so aim to perform each rep with precision and intention. Pairing the Dumbbell Lying Wide Curl with other bicep and arm exercises, such as hammer curls and tricep dips, can create a well-rounded routine that will lead to stronger, more defined arms over time. Don't forget to fuel your body with a balanced diet to support your fitness goals and consider consulting a nutritionist for personalized advice. Overall, the Dumbbell Lying Wide Curl is an effective exercise to incorporate into your arm workout routine. With patience and dedication, you'll soon be on your way to sculpted biceps and arms that you can proudly show off.


  • Lie down on a flat bench with a dumbbell in each hand, palms facing up and arms fully extended.
  • Keeping your upper arms stationary and your elbows slightly bent, exhale and slowly lift the weights up towards your shoulders.
  • Pause for a moment, squeeze your bicep muscles, and then inhale as you lower the weights back down to the starting position.
  • Repeat for the recommended number of repetitions.
  • Ensure that your elbows are close to your body throughout the movement and that only your forearms are moving.

Tips & Tricks

  • Start with lighter weights and gradually increase the resistance as your muscles become stronger.
  • Maintain proper form throughout the exercise by keeping your back flat against the bench and your elbows stationary.
  • Focus on the mind-muscle connection by squeezing your biceps at the top of the movement.
  • Incorporate variety into your workout routine by alternating between different curl variations, such as hammer curls or concentration curls.
  • Control the movement by avoiding any swinging or cheating and ensure that your biceps are doing the work.
  • Include this exercise in a well-rounded arm workout that targets all angles of the biceps and triceps.
  • Prioritize recovery by allowing adequate rest between sets and incorporating rest days into your training schedule.
  • Fuel your body with a balanced diet that includes enough protein to support muscle growth and repair.
  • Stay hydrated throughout your workout to maintain optimal performance and prevent muscle cramps.
  • Track your progress by keeping a workout journal or using fitness apps to monitor your weights, repetitions, and overall improvements.

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