Lying Supine Dumbbell Curl

Biceps

Lying Supine Dumbbell Curl

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A dumbbell curl lying on your back on a flat bench that stops you from using body swing, isolating the biceps.

Strength

Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %

Effort during a set4.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on a flat bench with a dumbbell in each hand, arms hanging down at your sides or slightly behind you.
2Turn your palms to face forward.
3Keep your feet flat on the floor.

How to perform

1Keeping your upper arms still, curl both dumbbells toward your shoulders.
2Squeeze your biceps at the top.
3Lower the weights slowly to full extension.
4Repeat without letting your elbows drift.