Male model ex_7CR23T

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Upper Arms · Dumbbell

Dumbbell Lying Supine Curl

beginnerstrength

Dumbbell Lying Supine Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachialis, Brachioradialis

How to do Dumbbell Lying Supine Curl

Lie on a flat bench with a dumbbell in each hand, arms fully extended towards the floor by your sides, and palms facing your thighs.
Curl the dumbbells by bending your elbows until your forearms are parallel to the floor while rotating the dumbbells to face backward.
Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

Keep your upper arms stationary and only move your forearms to ensure maximum bicep engagement.
Avoid using momentum; focus on a slow and controlled motion throughout the exercise.
Use a weight that allows for proper form and control throughout the exercise.

Dumbbell Lying Supine Curl alternatives

Low Resistance Band Lying Bicep Curl

Biceps · beginner

Kettlebell Curl

Biceps · intermediate

Ez Barbell Curl

Biceps · intermediate

Barbell Curl

Biceps · intermediate

More biceps exercises

Low Resistance Band Lying Bicep Curl Half Repetition

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Biceps Curl Cable

Biceps · beginner

Barbell Preacher Curl

Biceps · intermediate

Barbell Biceps Curl

Biceps · intermediate

Dumbbell Zottman Curl

Biceps · intermediate

Incline Dumbbell Curl

Biceps · intermediate

Kettlebell Concentration Curl

Biceps · intermediate

Band Concentration Curl

Biceps · beginner

Dumbbell Lying Supine Curl FAQ

What muscles does Dumbbell Lying Supine Curl work?

Dumbbell Lying Supine Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Dumbbell Lying Supine Curl?

You need a dumbbell.

How many sets and reps of Dumbbell Lying Supine Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Lying Supine Curl good for beginners?

Yes. Dumbbell Lying Supine Curl is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Dumbbell Lying Supine Curl burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Dumbbell Lying Supine Curl?

Other exercises for the biceps include Low Resistance Band Lying Bicep Curl, Kettlebell Curl, Ez Barbell Curl and Barbell Curl.

For developers

Use Dumbbell Lying Supine Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_7CR23T" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_7CR23T",
  "name": "Dumbbell Lying Supine Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_7CR23T/mp4-720.mp4?…",
    "poster": "https://…/ex_7CR23T/poster.jpg?…"
  }
}