10 Best Dumbbell Lying Supine Biceps Curl Alternatives for Home Gyms

The 10 Best Dumbbell Lying Supine Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying Supine Biceps Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Dumbbell Incline Inner Biceps Curl

   99% match

   Biceps · Beginner · Isolation

   Pick this when you want an easier version that still works the biceps.

   • Dumbbell

   How to perform it

   1. Sit on an incline bench with a dumbbell in each hand, palms facing each other.
   2. Rest your upper arms on the bench, allowing your elbows to hang down and your palms to face forward.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Lying Supine Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Lying Supine Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Lying Supine Biceps Curl
   • Body position: lying on your back, the same as the Dumbbell Lying Supine Biceps Curl

2. 2. Dumbbell Lying Supine Curl

   99% match

   Biceps · Beginner · Isolation

3. Play demonstration

   3. Dumbbell Lying Wide Curl

   99% match

   Biceps · Intermediate · Isolation

   It uses the same equipment and still works the biceps.

   • Dumbbell

   How to perform it

   1. Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Lying Supine Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Lying Supine Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Lying Supine Biceps Curl
   • Body position: lying on your back, the same as the Dumbbell Lying Supine Biceps Curl
4. 

   4. Lying High Bench Barbell Curl

   99% match

   Biceps · Intermediate · Isolation

   A good swap when you have a barbell to work with, and it still works the biceps.

   • Barbell

   How to perform it

   1. Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This will be your starting position.
   2. While keeping the elbows in and the upper arms stationary, curl the weight up in a semi-circular motion as you contract the biceps and exhale. Hold at the top of the movement for a second.
   3. As you inhale, slowly go back to the starting position. Tip: Maintain full control of the weight at all times and avoid any swinging. Remember, only the forearms should move throughout the movement.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Lying Supine Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Lying Supine Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Lying Supine Biceps Curl
   • Body position: lying on your back, the same as the Dumbbell Lying Supine Biceps Curl
5. 

   5. Incline Dumbbell Curl

   98% match

   Biceps · Intermediate · Isolation

   Pick this when you want to work the biceps with more balance to manage.

   • Dumbbell

   How to perform it

   1. Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
   2. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
   3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Lying Supine Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Lying Supine Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Lying Supine Biceps Curl
   • Body position: lying on your back, the same as the Dumbbell Lying Supine Biceps Curl
   • Balance: harder to stay steady on than the Dumbbell Lying Supine Biceps Curl

6. 6. Dumbbell Incline Hammer Curl

   96% match

   Biceps · Beginner · Isolation

7. 

   7. Incline Hammer Curls

   95% match

   Biceps · Intermediate · Isolation

   The same equipment, taken with a neutral grip.

   • Dumbbell

   How to perform it

   1. Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.
   2. Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.
   3. Continue to the top of the movement and pause, then slowly return to the start position.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Lying Supine Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Lying Supine Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Lying Supine Biceps Curl
   • Body position: lying on your back, the same as the Dumbbell Lying Supine Biceps Curl

8. 8. Dumbbell Seated Bicep Curl

   92% match

   Biceps · Beginner · Isolation

9. 9. Dumbbell Seated Curl

   92% match

   Biceps · Beginner · Isolation

10. 10. Dumbbell Seated Inner Biceps Curl

    92% match

    Biceps · Beginner · Isolation