Lying Dumbbell Supine Curl - Unconventional Exercise For Big Biceps

Lying Dumbbell Supine Curl – Unconventional Exercise For Big Biceps

Lying Dumbbell Supine Curls are a not so well-known weightlifting exercise to develop your biceps. Would you like to be a master at a new lifting technique to build your Biceps Brachii? Then you must try this how to guide to become and expert right awy.

Lying Dumbbell Supine Curl Exercise Summary

  • Primary Muscles Worked: Biceps Brachii
  • Other Muscles (Secondary) Worked: Brachialis, and Brachioradialis
  • Equipment: Dumbbells and Bench
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Lying Dumbbell Supine Curl Procedure

  • Get started by picking up your dumbbells and lying down on a flat bench.
  • Lower the dumbbells with your arms straight down to your side, the dumbbell should be vertical.
  • Now, curl the dumbbell up to above your chest using your biceps, rotate your wrists so your palms are facing your chest.
  • Then lower the back to your side.
  • Do it again until you have completed your required reps.

Muscles Used

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None


If you desire to have the highest quality muscle development, you will need to focus on these uncomplicated tips. Likewise, if you need to reduce the likelihood of getting an injury, you would be wise to stick to these tips.

  • Perform your major compound movements at the beginning of your workout, and then do isolation movements to focus on distinct muscle groups afterwards. You really want the top performance of your individual muscle groups any time you do coumpound lifts such as, deadlifts, squats and bench. Next you want to focus on the muscle groups of which you identified were weak in those movements, or zones that couldn’t get fatigued because of the type of compound exercise you did.
  • Keep Your Abs Tight. For most exercises, you will need to reinforce your back bone by flexing your abs to strengthen your inner pressure all around your spine.
  • Slow Each Repetition Down For Improved Strength Gains. When you raise the time under tension you are engaging your muscles more and they will respond by developing toned muscles. You can achieve this without raising the resistance by slowing down you reps roughly 4 – 6 seconds contraction and pause then 4 – 6 seconds expanding.
  • Lift Somewhere You Will Be Able To Assess Your Technique In A Mirror. You want to have the capability to keep effective technique for every single repetition, in order to accomplish that you ought to be able to to observe and fix your technique.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You need to not make these typical mistakes to build and maintain excellent technique and improve your strength. Equally important, when you steer clear of these issues you will lessen the opportunity of experiencing injuries.

  • You Can’t Perform The Exact Same Exercises Every Single Time. Whenever people execute the exact lift every work out ones muscles is likely to be taught to complete that one exercise very well, but you will peak more rapidly.
  • Don’t Relax Your Core. Keeping your stomach tight to protect your spinal column by maintaining your internal pressure.
  • Try Not To Skip Your Cooldown. You will improve your healing time frame and reduce soreness once you accomplish a proper cool down.

To Avoid More Bodybuilding Mistakes Look Here.

Lying Dumbbell Supine Curl Recap

You should finally have the means to implement lying dumbbell supine curl flawlessly. Right now your future step is to execute lying dumbbell supine curl as a component of a recurring fitness regime to train your Biceps.

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