Arms · Dumbbell
Dumbbell Lying Supine Curl
How to do the dumbbell lying supine curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Sit and rest your forearm on a bench with your hand hanging off the edge, palm facing up and holding a dumbbell. Curl the weight upward by flexing only at the wrist, then lower it slowly through a full range.
- 1Feel your forearm flexors contract as you curl the weight up
- 2Move only at the wrist while the forearm stays pinned
- 3Let the dumbbell roll to your fingertips at the bottom for a full stretch
Common mistakes
- Don't lift your forearm off the bench
- Avoid jerking the weight; keep the motion smooth
- Don't cut the range short at the bottom
Muscles worked
The dumbbell lying supine curl mainly works the forearms.
- ForearmsPrimary
Kovo programs the dumbbell lying supine curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.