Beginner exercise
Supinating Dumbbell Bicep Curl
Also called Supinating Alternating DB Curl
GymDaze demonstration
Watch Supinating Dumbbell Bicep Curl
Loading video controls…
Watch on YouTubeTechnique
How to perform Supinating Dumbbell Bicep Curl
- Stand upright with one dumbbell beside each thigh, palms facing inward and wrists aligned with your forearms.
- Keep your upper arms close to your torso as you bend your elbows and gradually turn your palms upward.
- Bring the dumbbells toward shoulder height without swinging your torso or driving your elbows forward.
- Lower under control while turning your palms back toward your thighs.
- You may curl both arms together or alternate sides while keeping the same forearm rotation and steady upper-arm position.
Programming relevance
Muscles involved
Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.
MuscleScoreRole