Dumbbell Lying Supine Curl
Step by step
How to perform
- Keep your palms facing upwards and your elbows close to your torso throughout the exercise.
- Slowly curl the weights while keeping your upper arms stationary, continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief moment as you squeeze your biceps.
- Gradually lower the dumbbells back to the starting position, ensuring you keep the movement under control and do not let the weights drop. Repeat the exercise for the desired number of repetitions.
Overview
About this exercise
The Dumbbell Lying Supine Curl is a strength training exercise that primarily targets the biceps, but also engages the forearms and shoulders. It's suitable for individuals at all fitness levels, from beginners to advanced, who are looking to improve their upper body strength and muscle tone. Incorporating this exercise into your routine can enhance arm definition, improve grip strength, and contribute to better performance in activities that require upper body power.
Coaching cues
Form tips
Hold the dumbbells with an underhand grip (palms facing upward), with your arms fully extended and perpendicular to the floor. Avoid holding the dumbbells too tightly as it can cause unnecessary strain on your wrists.
As you curl the dumbbells towards your shoulders, ensure that the movement is slow and controlled. Avoid using momentum to lift the weights as it can compromise the effectiveness of the exercise and increase the risk of injury.
Lower the dumbbells all the way down until your arms are fully extended, and curl them all
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