Dumbbell Curl with Supination
A standing biceps exercise that combines simultaneous elbow flexion with an outward rotation of the forearms. The dumbbells begin in a neutral grip and turn into a palms-up position during the lift, distinguishing this variation from a fixed-grip curl.
- Body part
- Biceps: all exercises
- Movement
- Flexion: all exercises
- Equipment
- Dumbbell: all exercises
What it trains
- Biceps Long HeadPrimary85%
- Biceps Short HeadPrimary85%
- BrachioradialisSecondary50%
- Lower AbsStabilizer25%
- Upper AbsStabilizer25%
- Erector SpinaeStabilizer25%
How to perform
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.
Lower the dumbbells under control, reversing the rotation to return to the neutral grip at your sides.
Tips
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.
Common mistakes
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.
Related exercises
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