Lying Dumbbell Curl

oec:lying-dumbbell-curl

An isolation exercise that works the biceps from a position of deep shoulder extension by curling dumbbells while lying supine on a flat bench.

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Also called: Lying Supine Dumbbell Curl, Flat Bench Dumbbell Curl, Lying Biceps Curl, Lying Dumbbell Curls

How to do it

Hold a dumbbell in each hand and sit at the edge of a flat bench.
Lie back flat on the bench with your head, upper back, and glutes supported, and feet planted firmly on the floor.
Allow your arms to hang straight down toward the floor at your sides, with palms facing forward.

Keeping your upper arms stationary, curl the dumbbells upward by flexing at the elbows.
Continue lifting until your biceps are fully contracted and your forearms are roughly perpendicular to the torso.
Squeeze your biceps briefly at the top of the contraction.
Lower the dumbbells under strict control back to the fully extended starting position.

Exhale as you curl the dumbbells upward and inhale as you lower them toward the floor.

Drifting the elbows forward into shoulder flexion during the curl.: Keep your upper arms pointing toward the floor throughout the movement to isolate the biceps.
Arching the lower back excessively to gain leverage.: Engage your core and keep your torso flat and stabilized against the bench.
Dropping the weights quickly out of the top position.: Lower the dumbbells slowly to capitalize on the eccentric stretch on the long head of the biceps.

Do not use excessive load that forces the shoulder into painful hyperextension at the bottom of the rep.

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