Lying dumbbell curl

Dumbbells, flat bench

Also called lying bicep curl, lying db curl

Lying dumbbell curl, start position — Images: Free Exercise DB (public domain)

Lying dumbbell curl, end position — Images: Free Exercise DB (public domain)

Lie face up on a flat bench with the arms hanging straight down beside it. Curl the dumbbells up while the upper arms stay still, then lower into the stretch.

Upper arms stay still
Full stretch at the bottom
Moderate load, controlled reps

Movement

Pattern: Elbow flexion
Type: Isolation, one joint moves
Sides: Both sides together
Equipment: Bench, Dumbbells

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

BicepsMain
ForearmsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 1 source.
- 4/5 Extreme stretch near the shoulder with good tension; worth trying unless shoulders are sore. Jeff Nippard, The Best And Worst Biceps Exercises @ 6:06videoExpert opinion2024checked by AI
Loaded stretch higher is better5.0
Peak tension at a deep stretch. 2 sources.
- 5/5 Lying on a bench with a deep stretch at the bottom pre-stretches the biceps further when you arch the back and point the chest up; light weights grow the arms. Renaissance Periodization, The Most UNDERRATED Exercises For Every Body Part @ 7:08videoExpert opinion2025checked by AI
- 5/5 Lying back and curling down to the floor gives a large stretch with high force at the stretch and low force at the top, an ideal growth force curve. Renaissance Periodization, How to Pick the BEST Exercises for Muscle Growth @ 3:35videoExpert opinion2025checked by AI