Dumbbell Lying Wide Curl

Setup

1. 01Lie face-up on a flat bench with a dumbbell in each hand.
2. 02Let the arms hang down and out to the sides at roughly 45 degrees from the torso.
3. 03Turn the palms up so the grip is supinated in the wide position.
4. 04Pin the shoulder blades to the bench and plant the feet.

Execution

1. 01Curl the dumbbells along the wide line toward the outsides of the shoulders.
2. 02Keep the upper arms fixed on their outward angle as the elbows bend.
3. 03Squeeze at the top with the palms still facing up.
4. 04Lower back to full elbow extension on the same wide path.

Checkpoints

• -The wide upper-arm angle stays constant through the set.
• -Palms stay supinated rather than rotating to neutral.
• -Elbows stay pointed down, not sliding up toward the ceiling.
• -The bottom position reaches a complete stretch each rep.

Common mistakes

• -Letting the arms drift back to a narrow line as fatigue sets in.
• -Turning the grip to neutral and losing the short-head bias.
• -Cutting the eccentric short of a straight elbow.
• -Using momentum from the shoulders to start the rep.