Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Lying Dumbbell Curl Instructions

  1. Set up for the lying dumbbell curl by grabbing a set of dumbbells (you should use a lighter weight than you're used to) and laying down on a flat bench.
  2. Your arms should be straight and by your sides, and you should be holding the dumbbells in an underhand position (palms facing up).
  3. Starting the movement with your arms fully extended, curl the dumbbells up towards your shoulders.
  4. Squeeze the biceps and lower the weight back to the starting position.
  5. Repeat for desired reps.

Lying Dumbbell Curl Tips

  • Keep your elbows fixed throughout the set. Don't allow them to come up as you curl the dumbbells. Only your forearms should be moving.