Dumbbell Lying Supine Curl

Setup

1. 01Lie back on a flat bench with a dumbbell in each hand.
2. 02Let both arms hang toward the floor beside the bench, palms facing forward.
3. 03Keep the feet planted and the torso pressed into the pad.
4. 04Set the shoulders back and down before the first rep.

Execution

1. 01Bend the elbows to curl the dumbbells up as far as the fixed upper arms allow.
2. 02Keep the elbows pointing at the floor rather than drifting toward the ceiling.
3. 03Pause briefly at peak contraction.
4. 04Lower under control until the elbows are completely straight.

Checkpoints

• -Torso and head stay on the bench for every rep.
• -Elbows stay behind the torso line, preserving the stretch bias.
• -Wrists stay neutral to slightly supinated, not curled inward.
• -Both arms move together at the same tempo.

Common mistakes

• -Raising the elbows to fake a bigger range at the top.
• -Bouncing out of the straight-arm bottom position.
• -Shrugging the shoulders off the bench as fatigue builds.
• -Choosing a load that only allows half reps.