Lying Supine Dumbbell Curl
Starting with neutral grip then rotating wrists during supine curl.
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Biceps curl · Lying on the back
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Lie flat on your back holding a dumbbell in each hand with arms fully extended.
- Start with a neutral grip so your palms face your thighs.
- Keep your upper arms stationary against your torso or the bench.
- Curl the weights up while rotating your wrists until palms face the ceiling.
- Squeeze your biceps hard at the top of the movement.
- Lower the dumbbells slowly back to the starting position with control.
Common mistakes
- Swinging the elbows forward to generate momentum.
- Dropping the weights too fast on the descent.
- Failing to rotate the wrists during the curl.
- Arching the lower back off the bench.
Tips
- Pin your elbows to your sides to prevent swinging.
- Focus on the supination twist as you lift the weight.
- Maintain a slight bend in the elbow at the bottom to protect the joint.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Rotating (turns during the rep)
- Body position
- Lying on the back
