Dumbbell Lying Supine Curl

Expert Advice

Keep your upper arms stationary and only move your forearms. Avoid swinging the weights to ensure maximum bicep engagement.

How-to-do Steps

Lie on your back on a flat bench with a dumbbell in each hand, arms extended towards the ceiling.
Rotate your wrists so that your palms face forward.
Curl the dumbbells towards your shoulders by bending at the elbows.
Keep your elbows fixed and close to your body.
Slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

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Muscles Worked

Dumbbell Lying Supine Curl primarily targets the Forearms, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Forearms50%

Secondary

Biceps30%

Shoulders20%

Equipment

Dumbbell

Special Bench

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 12-15

Intermediate3 x 10-12

Advanced4 x 8-10

Frequently Asked Questions

What muscles does Dumbbell Lying Supine Curl work?

Dumbbell Lying Supine Curl primarily targets the Forearms. Secondary muscles involved include Biceps, Shoulders. It is classified as a Strength exercise performed with Dumbbell.

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

For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.

Is Dumbbell Lying Supine Curl suitable for beginners?

Yes, Dumbbell Lying Supine Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.