Supinating Dumbbell Bicep Curl

Technique

How to perform Supinating Dumbbell Bicep Curl

1. Stand (torso upright) with a dumbbell in each hand held at arms length.
2. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
3. While holding the upper arm stationary, curl the weights as you completely supinate the palm of the hands.
4. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level.
5. Hold the contracted position for a second as you squeeze the biceps.
6. Slowly begin to bring the dumbbell back to the starting position as your breathe in.
7. Remember to twist the palms back to the starting position (facing your thighs) as you come down.

GymDaze demonstration

Watch Supinating Dumbbell Bicep Curl

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Short Head, Biceps Brachii Long Head.