10 Best Lying Supine Dumbbell Curl Alternatives for Home and Gym

The Lying Supine Dumbbell Curl is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Incline Inner Biceps Curl, the Lying High Bench Barbell Curl and the Dumbbell Incline Hammer Curl. Five harder versions, among them the Dumbbell Lying Supine Biceps Curl and the Dumbbell Lying Wide Curl, are listed below as progressions rather than swaps.

Lying Supine Dumbbell Curl

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

How to Do the Lying Supine Dumbbell Curl

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

Biceps · Dumbbell · Beginner · Isolation

  1. Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
  2. Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip).
  3. While keeping the arms close to your torso and elbows in, slowly lower your arms (as you keep them extended with a slight bend at the elbows) as far down towards the floor as you can go. Once you cannot go down any further, lock your upper arms in that position and that will be your starting position.
  4. As you breathe out, slowly begin to curl the weights up as you simultaneously rotate your wrists so that the palms of the hands face up. Continue curling the weight until your biceps are fully contracted and squeeze hard at the top position for a second. Tip: Only the forearms should move. Upper arms should remain stationary and elbows should stay in throughout the movement.
  5. Return back to the starting position very slowly.

The 10 Best Lying Supine Dumbbell Curl Alternatives

10 substitutes, ranked by how closely each one matches the Lying Supine Dumbbell 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

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

    It uses the same equipment and 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 Lying Supine Dumbbell Curl
    • Primary muscle: biceps, the same as the Lying Supine Dumbbell Curl
    • Equipment: free weights, the same as the Lying Supine Dumbbell Curl
    • Body position: lying on your back, the same as the Lying Supine Dumbbell Curl
  2. Dumbbell Lying Supine Biceps CurlPlay demonstration

    Progression

    2. Dumbbell Lying Supine Biceps Curl

    99% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that 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 Lying Supine Dumbbell Curl
    • Primary muscle: biceps, the same as the Lying Supine Dumbbell Curl
    • Equipment: free weights, the same as the Lying Supine Dumbbell Curl
    • Body position: lying on your back, the same as the Lying Supine Dumbbell 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 Lying Supine Dumbbell Curl
    • Primary muscle: biceps, the same as the Lying Supine Dumbbell Curl
    • Equipment: free weights, the same as the Lying Supine Dumbbell Curl
    • Body position: lying on your back, the same as the Lying Supine Dumbbell Curl
  6. Dumbbell Incline Hammer CurlPlay demonstration

    6. Dumbbell Incline Hammer Curl

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    1. Sit on an incline bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
    2. Keep your back against the bench and your feet flat on the floor.
    3. While 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 Lying Supine Dumbbell Curl
    • Primary muscle: biceps, the same as the Lying Supine Dumbbell Curl
    • Equipment: free weights, the same as the Lying Supine Dumbbell Curl
    • Body position: lying on your back, the same as the Lying Supine Dumbbell Curl

Lying Supine Dumbbell Curl FAQ

What muscles does Lying Supine Dumbbell Curl work?

The lying supine dumbbell curl primarily targets the biceps brachii (long and short heads) and secondarily the brachialis and brachioradialis. Because you perform the movement with a supinated forearm and fixed upper arm, elbow flexion concentrates force on the biceps with minimal shoulder involvement.

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