Smart Workout Diary

Dumbbell Bicep Curl Supine Wide Grip

The supine wide-grip dumbbell bicep curl is an isolation exercise performed lying on your back while curling dumbbells with the arms set wide. It primarily trains the biceps, with the forearms assisting grip and elbow control. The supported position limits body swing and can help build controlled arm strength and biceps muscle development.

Demonstration

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

Instructions

  1. Set up on a flat bench: Lie on your back with your head, upper back, and hips supported. Hold one dumbbell in each hand with your arms extended out from the body in a wide position and palms facing upward.
  2. Set your position: Keep your wrists straight, draw your shoulder blades gently down and back, and maintain a small, natural gap under the lower back. Keep the upper arms still and the elbows pointed generally toward the floor.
  3. Curl the dumbbells: Exhale as you bend your elbows and curl the dumbbells toward your shoulders. Keep the wide arm position, squeeze the biceps at the top, and avoid allowing the elbows to drift forward.
  4. Lower with control: Inhale and slowly return the dumbbells until the elbows are nearly straight without forcefully locking them. Use a load you can control throughout the full range and stop if the shoulder or elbow position becomes painful.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Choose a conservative load: The wide arm position can place greater demands on shoulder control, so prioritize smooth repetitions over heavy dumbbells.
  2. Keep the elbows quiet: Moving the upper arms or driving the elbows forward shifts work away from the biceps and reduces the exercise's isolation.
  3. Control the lowering phase: Lower for a steady, deliberate count rather than dropping the dumbbells; keep your wrists aligned with your forearms.
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