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Dumbbell Lying Bicep Curl
Dumbbell lying bicep curl isolates the biceps on a flat bench or floor, targeting the long and short heads for hypertrophy and peak development; minimizes momentum for constant tension.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
5/10Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a flat bench or floor with knees bent and feet flat. Hold dumbbells supinated at your sides with arms extended.
- Keep upper arms stationary and elbows tucked.
- Exhale and curl dumbbells toward shoulders by flexing elbows.
- Squeeze biceps at top with full contraction.
- Inhale and lower dumbbells controllably to full extension.
- Maintain wrists straight throughout.
Coaching Tips
Form Cues
- Elbows fixed to sides
- Squeeze at peak
- Control the descent
- No swinging
- Wrists neutral
Breathing
Inhale during eccentric lowering; exhale during concentric curl while bracing core.
Tempo
3-1-1
Range of Motion
From full elbow extension with arms at sides to full flexion with dumbbells at shoulders.
Safety
Safety Notes
- Avoid hyperextending elbows
- Use light weights to master form
- Keep back flat to prevent strain
- Stop if elbow pain occurs
Spotting
Spotting not required; self-spot with lighter weights if needed.
Common Mistakes
- Swinging with momentum
- Elbows flaring out
- Locking elbows at bottom
- Arching back off bench
- Incomplete range
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
Flexibility Needed
- Wrist supination mobility
Build Up First
- Basic bicep curl technique
- Stable supine position
Also known as
Lying Dumbbell Curl, Supine Bicep Curl, Floor Dumbbell Bicep Curl
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