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 Summary

  • Primary Muscles: Biceps Brachii
  • Secondary Muscles: Brachialis, and Brachioradialis
  • Equipment: Dumbbells and Bench
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Lying Dumbbell Supine Curl Instructions

  • 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.

Video Tutorial

How to Do Dumbbell Supinated Curls

Lying Dumbbell Supine Curl Muscles

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


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

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the lying dumbbell supine curl exercise highlighted in red and the rest in blue.

Benefits of Lying Dumbbell Supine Curl

The lying dumbbell supine curl is an effective exercise for targeting the biceps brachii muscle. This exercise works to strengthen the biceps brachii muscle, which helps to increase upper body strength and stability. Additionally, this exercise helps to improve muscular endurance, as it requires a high number of repetitions to complete a set. Furthermore, it can be used as part of an overall bodybuilding or strength training routine to help shape and define the biceps. Lastly, the lying dumbbell supine curl can be beneficial for postural control, as it helps to strengthen the muscles responsible for maintaining correct posture.

Tips for Performing Lying Dumbbell Supine Curl

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.

Benefits and Tips Video

Curl Supination Tips For Bigger Biceps

Frequent 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.

Variations and Complementary Exercises

The Lying Dumbbell Supine Curl is an excellent exercise for targeting the biceps and improving overall arm strength. However, if you’re looking to mix up your routine and work on the same muscles in slightly different ways, there are a few variations, complementary, and alternative exercises you can use.

Graphic image of One Arm Bicep Cable Curls.

One Arm Bicep Cable Curls: One Arm Bicep Cable Curls are a great complementary or alternative exercise to the Lying Dumbbell Supine Curl. This exercise targets the same muscles, but by using a cable machine instead of a dumbbell. It allows you to isolate the bicep more easily and to control the range of motion more precisely, which can be beneficial in developing strength and muscle size. The One Arm Bicep Cable Curl also requires you to use your stabilizing muscles more than the Lying Dumbbell Supine Curl, making it an effective way to work on your balance and coordination.

Graphic image of One Arm Cable Curls.

One Arm Cable Curls: One Arm Cable Curls is an excellent complementary exercise to the Lying Dumbbell Supine Curl. This exercise works the same muscles of the biceps and forearms but with a different stimulus. Instead of lying down, you are standing upright and using one arm to curl a cable. This exercise also adds stability to the core, as you have to keep your balance while performing the exercise. The cable adds a unique resistance that allows for a greater range of motion than the dumbbells used in the Lying Dumbbell Supine Curl. It is a great alternative exercise for those who want to switch up their bicep routine.

Graphic image of One Arm Cable High Curl.

One Arm Cable High Curl: The One Arm Cable High Curl is a great complement or alternative to the Lying Dumbbell Supine Curl. With this exercise, you stand and use one arm to curl a cable from a high position, working the biceps with more range of motion than the lying variation. Unlike the lying variation, the One Arm Cable High Curl allows for a more balanced and symmetrical biceps workout, since both arms are engaged in the exercise. Additionally, the cable provides constant tension throughout the movement, allowing for greater muscle activation and a more effective workout.

Check Out These Top Dumbbell Exercises

Graphic image of Overhead Cable Curls.

Overhead Cable Curls: Overhead Cable Curls is a great alternative or complementary exercise to the Lying Dumbbell Supine Curl. This exercise is performed by standing in front of a cable machine and attaching a straight bar to the cable. Grasp the bar with your palms facing up and slowly curl it up towards your shoulders. This exercise works the biceps, forearms, and shoulders. It also involves more stabilizing muscles than the Lying Dumbbell Supine Curl, making it an ideal choice for those looking to add more intensity to their workouts.

Graphic image of Seated Alternating Dumbbell Hammer Curl.

Seated Alternating Dumbbell Hammer Curl: The Seated Alternating Dumbbell Hammer Curl is a great complementary or alternative exercise to the Lying Dumbbell Supine Curl. It is a very effective exercise for isolating and strengthening the biceps, while also working the muscles of the shoulders and forearms. This exercise can be done while seated on a bench or chair, with the arms slightly bent and the elbows kept at shoulder width. The movement involves curling the dumbbells in an alternating motion, with a controlled and deliberate movement. The hammer curl variation of this exercise also works the brachioradialis muscle in the forearm, providing an even more comprehensive workout.

Graphic image of Single Arm Cable Concentration Curl.

Single Arm Cable Concentration Curl: The Single Arm Cable Concentration Curl is a great alternative or complementary exercise to the Lying Dumbbell Supine Curl. This exercise requires a single cable station and a single-hand cable handle attachment. It is performed by standing with one foot slightly in front of the other and gripping the cable handle with the arm furthest away from the cable station. The arm should be straight out in front of the body and the elbow tucked into the side. From this starting position, curl the handle toward the shoulder while keeping the elbow tucked in and the upper arm stationary. The concentric (upward) movement should be slow and controlled while the eccentric (downward) movement should be slightly faster. This exercise will help to build strength and size in the bicep muscles.

Opposing Complementary Exercises

To further strengthen your biceps and work opposing muscles, the following exercises can be used to complete your workout. By incorporating these exercises into your routine, you can achieve a balanced workout and maximize the benefits of your exercise.

Graphic image of Bench Dip.

Bench Dip: Bench Dip is a great complementary exercise to the Lying Dumbbell Supine Curl. It works the opposing muscle group in the upper body by targeting the triceps and chest muscles. This exercise requires you to sit on the edge of a bench with your feet on the floor and your hands gripping the bench behind you. Lower your body until your arms are bent at a 90-degree angle, then press back up to the starting position. Bench Dip helps to strengthen and tone the triceps muscles while also engaging the chest muscles, creating an overall balanced workout.

Graphic image of Reverse Dip.

Reverse Dip: Reverse Dip is a great exercise to complement the Lying Dumbbell Supine Curl, as it works the opposing muscle group. Reverse Dip involves lying on a flat surface, with your feet flat on the floor and your hands at your side. You then raise your body off the ground, pressing down through your hands and keeping your elbows straight. This exercise works the triceps, the opposing muscle group to the biceps used in the Lying Dumbbell Supine Curl. By performing both exercises in succession, you can work both muscle groups in an effective and balanced way.

Graphic image of Chest Dip.

Chest Dip: The chest dip is a great complimentary exercise to the lying dumbbell supine curl as it works the opposing muscle group. It is an upper-body exercise that targets the pectoral muscles, triceps, and anterior deltoids. The chest dip can be done on parallel bars, dip bars, or even a bench. It is performed by gripping the bars and lowering your body until your upper arms are parallel with the floor then pushing yourself back up. By incorporating the chest dip into your workout routine, you will be strengthening your muscles in an opposing pattern to those used in the lying dumbbell supine curl, resulting in improved balance and coordination.


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.

References: Wikipedia | |

Pin image for lying dumbbell supine curl post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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