Lying Supine Biceps Curl

This is another biceps exercise where you lay down to isolate the muscles you are working. This is an advanced exercise.


Dumbbell, Flat Bench




  • Lie on a flat bench with your head at one end and your feet planted firmly on the floor.
  • With a dumbbell in each hand, palms facing in, bring your arms down to your sides, hanging off the bench.
  • Slowly raise your arms up until they are level with your chest.
  • Curl the dumbbells by twisting your palms, so that your forearms touch your biceps.
  • Slowly lower your arms to the starting position.

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