Moves/db supine curls

db supine curls

ID: 1036

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Exercise Types:
Lower Hinge, Total Quadruped
Contraindications:
Knee Problems
Equipment:
Dumbbell, Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Control the eccentric; feel the hamstrings load as you lower.
  2. 2. Engage the core before initiating any movement.
  3. 3. Maintain a neutral spine from tailbone to crown; avoid rounding the upper back.
  4. 4. Quality of movement always takes priority over speed or load.

Regression:

Use a bodyweight hip hinge against the wall — stand a foot away, push hips back until they touch, then return — to learn the pattern without load.

Progression:

Add load via barbell, trap bar, or kettlebell. Progress to a single-leg variation to increase instability and unilateral demand.

Common Problems:

Losing upper-back tension mid-set — cue scapular retraction and lat activation before each rep.