Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Lying Wide Dumbbell Curl Instructions

  1. The lying wide dumbbell curl is all about muscle stretch and contraction while taking advantage of light weights. This is a finishing exercise that can be used as the last exercise in your bicep routine. Grab a pair of light dumbbells and lay down on your back on a flat bench.
  2. Using a neutral grip (palms facing your body), extend your arms straight out to your side.
  3. Your wrists, elbows, and shoulders should be in line.
  4. Keeping your upper arms fixed, slowly curl the dumbbell in towards your shoulders.
  5. As you do so, twist at the wrist to form an underhand grip.
  6. Squeeze the biceps, and then slowly lower the weight back to the starting position.
  7. Repeat for desired reps.

Lying Wide Dumbbell Curl Tips

  • Prioritize using light weight to get the technique right before using a heavier weight. 
  • Your upper arms and shoulders should not move throughout the set. All movement should occur in your forearms.
  • Use slow and controlled rep timing to emphasize the stretch and contraction of the biceps.
1 Comment
Posted on: Sun, 03/11/2012 - 14:55

I really enjoy these videos. I feel that they were easier to find and view in the older page layout.