Upper Arms Exercise · Dumbbell
Dumbbell Lying Wide Curl
Also known as: Db Lying Wide Curl, Dumbell Lying Wide Curl
- Category
- Upper Arms
- Equipment
- Dumbbell
- Target
- Biceps
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Dumbbell Lying Wide Curl is a targeted isolation upper arms movement designed to train the Biceps.
Single-joint elbow flexion isolated in the sagittal plane. Focuses mechanical load on biceps brachii (long and short heads) and brachialis with minimal torso swinging. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
Setting the dumbbells wider than shoulder width during a lying curl changes the angle of pull on the biceps slightly compared to a standard narrow curl. That wider path is a deliberate variation for hitting the muscle from a different angle, not a mistake in setup. It's best used as a change of stimulus alongside standard curls rather than as a full replacement.
How to Do the Dumbbell Lying Wide Curl
- Lie back on a bench holding a dumbbell in each hand, palms facing up and arms fully extended.
- Without moving your upper arms, exhale and curl the weights while contracting your biceps.
- Keep raising the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold that contracted position briefly, squeezing your biceps.
- Inhale and lower the dumbbells back down under control.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the biceps.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Single-joint elbow flexion isolated in the sagittal plane. Focuses mechanical load on biceps brachii (long and short heads) and brachialis with minimal torso swinging.
Common Mechanical Mistakes & Form Errors to Avoid
- Swinging Hips & Lower Back: Using momentum from the hips to swing the weight upward eliminates the initial concentric overload on the biceps.
- Drifting Elbows Forward: Allowing elbows to travel forward past the ribs recruits the anterior deltoids and takes tension off the biceps apex.
- Dropping the Eccentric Phase: Letting the weight fall quickly without resistance wastes 50% of the muscle-building stimulus from eccentric microtrauma.
Proper Breathing Patterns & Core Engagement
Inhale on controlled lowering (2-3s eccentric); exhale on elbow contraction to peak tension.
Add the Dumbbell Lying Wide Curl to Your Custom Workout Routine
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Injury Modification & Joint Safety
Lifters with distal biceps tendinopathy or golfer's elbow (medial epicondylitis) should use neutral-grip hammer curls or EZ-bars to reduce wrist pronation torque. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.
Muscles Worked
The Dumbbell Lying Wide Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Biceps Exercises
Barbell Alternate Biceps Curl
Barbell Biceps Curl (with Arm Blaster)
Barbell Curl
Barbell Drag Curl
Barbell Lying Preacher Curl
Barbell Preacher Curl
Equipment Alternatives
Don't have dumbbell? These target the same biceps with different equipment.
Biceps Leg Concentration Curl
Barbell Alternate Biceps Curl
Cable Close Grip Curl
EZ Bar Seated Close Grip Concentration Curl
FAQ
- What muscles does the Dumbbell Lying Wide Curl work?
- The Dumbbell Lying Wide Curl primarily targets the biceps as the primary agonist. The forearms acts as the primary supporting muscle group during force transmission. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Dumbbell Lying Wide Curl?
- The Dumbbell Lying Wide Curl is performed using a dumbbell. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Dumbbell Lying Wide Curl?
- The most frequent error is swinging hips & lower back: Using momentum from the hips to swing the weight upward eliminates the initial concentric overload on the biceps.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Dumbbell Lying Wide Curl?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- What's a good alternative to the Dumbbell Lying Wide Curl?
- If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.