Smart Workout Diary

Dumbbell Bicep Curl Supine

The supine dumbbell bicep curl is an isolation exercise performed lying on your back on a flat bench while curling dumbbells toward the shoulders. It primarily trains the biceps and helps build elbow-flexion strength and arm muscle control while limiting body momentum.

Demonstration

Dumbbell Bicep Curl Supine — demonstration 1
Dumbbell Bicep Curl Supine — demonstration 2

Instructions

  1. Set up a flat bench and select dumbbells that you can control without swinging or straining.
  2. Lie supine with your feet planted on the floor, holding a dumbbell in each hand with the arms extended toward the floor and palms facing forward.
  3. Keep your upper arms still and curl both dumbbells toward your shoulders by bending only at the elbows.
  4. Pause briefly near the top while keeping the wrists neutral and the shoulders relaxed against the bench.
  5. Inhale as you slowly lower the dumbbells until the elbows are straight but not forcefully locked.
  6. Repeat for controlled repetitions; stop if you feel sharp pain in the elbows, wrists, or shoulders.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light-to-moderate load so the elbows and upper arms remain still throughout each repetition.
  2. Keep the wrists straight; bending them back or forward can reduce control and irritate the wrists.
  3. Lower slowly rather than letting the dumbbells drop, and use the same controlled range on every repetition.
  4. Keep both feet firmly planted and avoid lifting the shoulders or arching to create momentum.
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