Lying Supine Dumbbell Curl

What it is

This exercise focuses on isolating and strengthening your biceps while you are lying supine on a bench. By performing dumbbell curls from this position, you can minimize assistance from other muscles, ensuring targeted bicep engagement. You will develop both the peak and overall size of your arm muscles.

Technique tips

• Maintain a slight bend in your elbows at the lowest point.
• Keep your upper arms stationary throughout the entire movement.
• Exhale as you curl the dumbbells up; inhale as you slowly lower them.
• Rotate your wrists to supinate palms facing up at the top.
• Squeeze your biceps hard when the weights reach the contracted position.
• Control the eccentric phase, lowering the dumbbells slowly and deliberately.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.