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Stand with a dumbbell in each hand and the palms facing the sides of your thighs.
Bend both elbows together and gradually rotate the forearms so the palms face upward as the dumbbells rise.
Let the rotation come from the forearms rather than twisting the wrists.
Keep the upper arms close to the torso and use a comfortable, controlled range.
Swinging the weights or leaning back to raise them.
Keeping a hammer grip throughout instead of turning the forearms.
Forcing the wrist or forearm rotation beyond a comfortable range.
Dumbbell Curl with Supination is a standing biceps exercise that combines simultaneous elbow flexion with an outward rotation of the forearms. The dumbbells begin in a neutral…
Complete a workout with this exercise to see progress