Lying Bicep Isolation Curls

How to do the Lying Bicep Isolation Curls

These lying bicep isolation exercise ball curls are performed by lying supine on a ball with your hips high and your arms draped to the side of the ball holding dumbbells. Now slowly bring the weight upwards using only your biceps (not your shoulders). Bring the weight up until there is still tension on your biceps. Breathe out on the exertion and in on the negative.

Lying Bicep Isolation Curls Spotter Information:

Stand behind the exerciser making sure they have complete balance and try to spot them as then come close to failure.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Biceps Brachii
  • Brachialis
  • Isolation
  • Arms
  • Upper Body
  • Freeweight

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
20.7 lbs8.8 26.7 lbs

What is a good starting weight?

Based on an average weight lifted of 20.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 10 lbs and aim for 12-15 reps.


Workouts Plans with Lying Bicep Isolation Curls

Purpose Type Level
Muscular Definition Advanced
Muscle Specific Advanced
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.