Why should I do curls lying down instead of standing?

Lying on a bench eliminates the ability to use your hips or legs for momentum, forcing the biceps to handle the entire load in a strict isolation environment.

Can I perform this on an incline bench?

Yes, an incline variation increases the stretch on the long head of the bicep, but the flat version focuses on a neutral, stable starting position for maximum peak contraction.

Should I rotate my wrists during the movement?

Keeping a supinated grip with palms facing up throughout the movement provides the most consistent tension on the biceps, though a hammer grip can be used to target the brachialis.

Lying Dumbbell Curls: Form Guide and Muscle Benefits

Master the lying dumbbell curl with our expert guide. Learn the proper technique to isolate your biceps, avoid common mistakes, and build arm strength.

How to Perform

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

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

Primary movers

Biceps

Stabilizers

Brachialis
Brachioradialis
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Biceps · Arms