Arms
Lying Dumbbell Curls
A precise isolation movement designed to maximize bicep peak and eliminate momentum during the curl.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to a flat position and lie face up with your feet planted firmly on the floor or the bench for stability.
Hold a dumbbell in each hand with your arms extended toward the floor and your palms facing forward.
Keep your upper arms stationary against your sides or slightly retracted as you exhale and curl the weights toward your shoulders.
Squeeze your biceps at the peak of the movement for one second while maintaining tension.
Inhale and slowly lower the dumbbells back to the starting position until your arms are fully extended.
Repeat the motion for the desired number of repetitions while ensuring your back remains flat against the bench.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back off the bench to assist the lift
- Using momentum by swinging the elbows forward during the concentric phase
- Failing to reach full extension at the bottom of the movement
- Lifting the head or shoulders off the bench while curling
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.