---
title: "Dumbbell Lying Supine Curl"
description: "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."
locale: en
slug: dumbbell-lying-supine-curl
url: "https://hi.fitness/exercises/dumbbell-lying-supine-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/e4134be9-dumbbell-lying-supine-curl.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# 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.

## How to do it

1. 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.
2. Curl the dumbbells by bending your elbows until your forearms are parallel to the floor while rotating the dumbbells to face backward.
3. 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.

## Similar exercises

- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar
- [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell
- [Barbell Bicep Curl Normal Grip](https://hi.fitness/exercises/barbell-bicep-curl-normal-grip) - Biceps · Barbell
- [Cable Biceps Curl (EZ Bar)](https://hi.fitness/exercises/cable-biceps-curl-ez-bar) - Biceps · Cable
- [Cable One Arm Curl](https://hi.fitness/exercises/cable-one-arm-curl) - Biceps · Cable