TETSUDumbbell Lying Wide Curl
The Dumbbell Lying Wide Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
dumbbell
How to do the Dumbbell Lying Wide Curl
- Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Lying Wide Curl work?
The Dumbbell Lying Wide Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Lying Wide Curl?
You need a dumbbell to perform the Dumbbell Lying Wide Curl.
How many sets and reps of the Dumbbell Lying Wide Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Lying Wide Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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