10 Best Dumbbell Lying Wide Curl Alternatives for Equipment Limits

The Dumbbell Lying Wide Curl is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Incline Inner Biceps Curl, the Dumbbell Lying Supine Biceps Curl and the Dumbbell Lying Supine Curl.

Dumbbell Lying Wide CurlWatch the Dumbbell Lying Wide Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Lying Wide Curl

The steps for the Dumbbell Lying Wide Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Intermediate · Isolation

  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.

The 10 Best Dumbbell Lying Wide Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying Wide 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Incline Inner Biceps CurlPlay 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 Wide Curl
    • Primary muscle: biceps, the same as the Dumbbell Lying Wide Curl
    • Equipment: free weights, the same as the Dumbbell Lying Wide Curl
    • Body position: lying on your back, the same as the Dumbbell Lying Wide Curl
  2. Dumbbell Lying Supine Biceps CurlPlay demonstration

    2. Dumbbell Lying Supine Biceps 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 your back and head supported, and your feet flat on the ground.
    2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the weights 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 Wide Curl
    • Primary muscle: biceps, the same as the Dumbbell Lying Wide Curl
    • Equipment: free weights, the same as the Dumbbell Lying Wide Curl
    • Body position: lying on your back, the same as the Dumbbell Lying Wide Curl
  4. Lying High Bench Barbell Curl

    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 Wide Curl
    • Primary muscle: biceps, the same as the Dumbbell Lying Wide Curl
    • Equipment: free weights, the same as the Dumbbell Lying Wide Curl
    • Body position: lying on your back, the same as the Dumbbell Lying Wide Curl
  5. Incline Dumbbell Curl

    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 Wide Curl
    • Primary muscle: biceps, the same as the Dumbbell Lying Wide Curl
    • Equipment: free weights, the same as the Dumbbell Lying Wide Curl
    • Body position: lying on your back, the same as the Dumbbell Lying Wide Curl
    • Balance: harder to stay steady on than the Dumbbell Lying Wide Curl
  7. Incline Hammer Curls

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

Why You Might Need a Dumbbell Lying Wide Curl Alternative

You may swap the Dumbbell Lying Wide Curl because of shoulder discomfort when lying with the arm abducted, lack of a bench, or to correct weak unilateral control. The lying wide position biases the long head by placing the humerus in abduction; if that causes impingement choose an exercise that keeps the arm by your side. For tendon pain pick lighter loads and longer eccentrics to reduce peak strain. For hypertrophy choose variations that allow full forearm supination and constant tension (cables or slow dumbbell eccentrics). Cue: maintain humeral neutrality, fully supinate the wrist at the top, and control the descent to recruit biceps brachii and brachialis effectively.

Dumbbell Lying Wide Curl FAQ

What muscles does Dumbbell Lying Wide Curl work?

The exercise primarily targets the biceps brachii, with bias toward the long head due to shoulder abduction. Synergists include the brachialis and brachioradialis; full forearm supination increases biceps recruitment while elbow stabilization limits triceps involvement.

Can I build muscle without doing Dumbbell Lying Wide Curl?

Yes. You can build biceps mass using a variety of curls and pulling movements so long as you apply progressive overload and control tempo. Focus on elbow position, full supination when targeting the biceps, and slow eccentrics to maximize time under tension.

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