Lying Dumbbell Curl (Flat Bench)
The lying dumbbell curl is an isolation exercise performed while lying supine on a flat bench to target the biceps with strict form. By stabilizing the torso, it prevents momentum and increases the stretch on the muscle fibers at the bottom of the movement.
This variation places the biceps in a unique stretched position which can induce significant muscle damage and growth signals. The AI maximizes your results by monitoring recovery data and HRV to determine if your tendons and muscles have recovered enough from this high-tension stretch to train safely again. Additionally, by tracking RPE and intensity, the system detects if you are fatiguing and losing the strict isolation required for this lift, adjusting the weight in real-time to prevent compensation patterns.
Form Cues
- Lie flat on your back with feet planted firmly on the floor
- Let arms hang straight down toward the floor to feel a stretch
- Keep elbows fixed in space as you curl the weight up
- Squeeze the biceps hard at the peak of the contraction
- Lower the weights slowly for a count of 3 seconds
- Don't lift your head or shoulders off the bench
- Don't allow your elbows to drift forward during the curl
- Don't swing the weights to generate momentum
- Don't hyperextend your wrists at the bottom
Common Mistakes
- Moving elbows forward to assist the lift
- Lifting the head off the bench
- Using momentum instead of muscle contraction
- Shortening the range of motion at the bottom
- Curling the wrists inward excessively
Muscles Worked
This exercise primarily targets the biceps brachii, with a specific emphasis on the long head due to the extended arm position at the start. The forearms (brachioradialis) act as secondary stabilizers to control the dumbbell and maintain wrist alignment throughout the curl.
Primary
Secondary
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