10 Best Lying Supine Dumbbell Curl Alternatives for Home and Gym

Ranked 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. Open "How to perform this exercise" on a card for 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.

1. Best match

   Play demonstration

   1. Dumbbell Incline Inner Biceps Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   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. Play demonstration

   Progression

   2. Dumbbell Lying Supine Biceps Curl

   99% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the biceps.

   How to perform this exercise

   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
3. Play demonstration

   Progression

   3. Dumbbell Lying Wide Curl

   99% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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 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. 

   4. Lying High Bench Barbell Curl

   99% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
5. 

   Progression

   5. Incline Dumbbell Curl

   98% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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 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
   • Balance: harder to stay steady on than the Lying Supine Dumbbell Curl
6. Play demonstration

   6. Dumbbell Incline Hammer Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, taken with a neutral grip.

   How to perform this exercise

   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
7. 

   Progression

   7. Incline Hammer Curls

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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 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
8. Play demonstration

   8. Dumbbell Seated Bicep Curl

   92% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
   2. Keep your back straight and your elbows close to your torso.
   3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   5. 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: seated, not lying on your back
9. Play demonstration

   9. Dumbbell Seated Curl

   92% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.
   2. Keep your back straight and your elbows close to your torso.
   3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   5. 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: seated, not lying on your back
10. Play demonstration

    Progression

    10. Dumbbell Seated Inner Biceps Curl

    92% match

    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
    2. Rest your upper arms on your thighs, allowing the dumbbells to hang down.
    3. Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. 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: seated, not lying on your back