Form cues
- Upper arms still
- Don’t arch back
- Full stretch at bottom
- Slow negative
Exercise
Supine Dumbbell Biceps Curl
Upper arms, dumbbell
A biceps isolation curl performed lying face up for strict form and minimal cheating.
Target: biceps. Also works: brachialis, forearms.
Steps
- 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.
Common mistakes
- Lifting shoulders off bench
- Swinging arms
- Partial range
Breathing
Exhale as you curl up, inhale as you lower down.
In the app, search for Supine Dumbbell Biceps Curl and add it to a workout.