Dumbbell Lying Wide Curl
- Músculo objetivo
- —
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The dumbbell lying wide curl is an isolation exercise for the biceps and upper arms, performed face-up on a flat bench with a dumbbell in each hand and the arms held out wide to the sides. Lying down removes momentum and fixes your upper arms, so the wide path keeps constant tension on the biceps through a strict curl.
Cómo hacer el Dumbbell Lying Wide Curl
- 1Lie face-up on a flat bench with a dumbbell in each hand, feet planted on the floor and your head and shoulders supported.
- 2Extend your arms out wide to the sides at roughly shoulder height, palms facing up and the dumbbells hanging just off the bench.
- 3Set your upper arms against the bench so only your forearms will move, and brace your core to keep your torso still.
- 4Curl both dumbbells in a wide arc up toward your shoulders, squeezing your biceps as the weights rise.
- 5Pause briefly at the top with your biceps fully contracted, keeping your wrists neutral.
- 6Lower the dumbbells under control along the same wide path until your arms are extended again.
- 7Complete your reps, then sit up and set the dumbbells down with control.
Consejos de técnica
- Keep your upper arms pinned out wide and motionless so the work stays on the biceps rather than the shoulders.
- Move slowly, especially on the way down, to keep tension on the upper arms through the full range.
- Use a weight you can control with strict form — lying down already removes the cheating you'd get standing.
- Keep your wrists straight and stacked over your forearms instead of curling them in at the top.
Errores comunes
- Swinging the dumbbells or shrugging the shoulders to start the rep, which shifts work off the biceps and adds momentum.
- Lifting the upper arms off the bench, which turns the strict curl into a partial press and loses tension.
- Cutting the range short and not fully extending at the bottom, which trains only the easy middle of the curl.
- Going too heavy and letting the weights drop fast, which strains the elbows and wrists instead of loading the biceps.
Preguntas frecuentes
What muscles does the dumbbell lying wide curl work?
It targets the biceps of the upper arms. Lying face-up with the arms held wide isolates the biceps by fixing your upper arms and removing momentum from the curl.
Why do the curl lying down instead of standing?
Lying face-up braces your torso and upper arms against the bench, so you can't swing or lean back to cheat the weight up. The result is a stricter curl with more constant tension on the biceps.
How many sets and reps should I do?
As an isolation move, 3–4 sets of 10–15 reps with a weight you can control works well. Because there's no momentum to help, you'll usually need lighter dumbbells than on a standing curl.
Is the dumbbell lying wide curl good for beginners?
Yes. The lying position and fixed upper arms make it easy to keep strict form, so it's a good way for beginners to learn to isolate the biceps. Start light and focus on a controlled, full range of motion.
