Supine Dumbbell Biceps Curl
A biceps isolation curl performed lying face up for strict form and minimal cheating.
Secondary muscles
How to do it
- Lie flat on your back holding dumbbells at your sides, arms fully extended.
- Keep palms facing forward (supinated grip).
- Curl the dumbbells up toward your shoulders, elbows stationary.
- Squeeze your biceps at the top.
- Lower the weights slowly to the start position.
Form cues
- Upper arms still
- Don’t arch back
- Full stretch at bottom
- Slow negative
Common mistakes
- Lifting shoulders off bench
- Swinging arms
- Partial range
Breathing
Exhale as you curl up, inhale as you lower down.
