Supine dumbbell curl

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 36

Average per rep (lbs)*: 80

Weight counts twice!

Description: Preparation: Grasp a dumbbell in each hand using a neutral grip (palms facing inward). Positioning: Lie on your back on a flat bench, allowing your arms to hang down behind you until you feel a mild stretch in your shoulders. Lift Dumbbells: Exhale as you raise the dumbbells and simultaneously supinate your wrists (rotate palms facing upward) until your elbows are by your sides and your forearms are vertical. Squeeze: Hold the position for a count of two and squeeze your biceps. Lower Dumbbells: Inhale as you reverse the movement, lowering the dumbbells back to the starting position. Repetition: Repeat the exercise for the prescribed number of repetitions.

Exercise ID: 00396

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Control the Movement: Focus on controlling the weight throughout the entire range of motion. Avoid using momentum to lift the dumbbells, which can lead to improper form and reduce the effectiveness of the exercise.
Elbow Placement: Keep your elbows close to your body and stable. Moving your elbows can shift the emphasis away from the biceps and involve other muscles, diminishing the target muscle engagement.
Full Range of Motion: Ensure you fully extend your arms at the start of each repetition and curl the dumbbells all the way up to your shoulders. This ensures you are working the muscle through its full range of motion, maximizing your gains.
Proper Breathing: Exhale as you lift the weights and inhale as you lower them. Proper breathing supports better performance and helps maintain a steady rhythm.
Neutral Wrist Position: Keep your wrists in a neutral position throughout the curl to avoid strain and potential injury. Avoid flexing or extending your wrists.
Consistency Over Weight: Focus on consistent form and technique rather than lifting heavier weights. Using lighter weights with correct form will yield better results and reduce the risk of injury.
Mind-Muscle Connection: Concentrate on feeling your biceps work throughout the movement. This mind-muscle connection can enhance muscle activation and effectiveness of the exercise.
Stable Core: Maintain a stable core by engaging your abdominal muscles. This not only aids in maintaining proper form but also provides additional support for your spine.
Rest Periods: Give yourself adequate rest between sets to ensure your muscles recover and are ready for the next set. This can help in maintaining intensity and quality of the exercise.
Progression: Gradually increase the weight as you build strength to continue challenging your muscles and promoting growth.

Exercise overview

Exercise tips and tricks

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