Lying Dumbbell Curls


  • This movement is performed with dumbbells. It is performed lying on a flat bench.
  • Lie on a bench with your feet flat on the ground. Let your hands hang straight down holding a dumbbell each with palms facing up.
  • Begin with the dumbbells extended down, touching the ground. Now, one arm at a time, slowly curl up the weight. Be sure to keep your elbow pointing down as you come up, you may raise it slightly to contract your biceps.
  • Hold and contract for 1-2 seconds, then release back down. Repeat with opposite arm.


  • Use a light weight and focus on the proper form. Do not arch your back.
Primary muscles Biceps
Secondary muscles Forearms