- Supinating Dumbbell Curls -
(3 sets | 10 reps | 30 sec rest)

Supinating Dumbbell Curls work the biceps muscle of the upper arm. Dumbbells force both arms to do the same amount of work.

Starting Position

1. Stand with feet hip width apart and knees softened for stabilization. Hold the dumbbells at the sides with palms facing the body.

Technique

2. Contract the abdominals to stabilize the body and begin curling the dumbbells.

3. While lifting the dumbbells slowly rotate the wrists so the palms are facing upwards upon completion of the movement.

4. Lower the dumbbells and rotate the wrists back to the starting position and repeat.



Target Muscle(s)

Biceps

Secondary Movers and Stabilizers

Brachialis (Outer and Upper Arm), Wrist Flexors (Forearm) and Stabilizers

Tips

- With the exception of the forearms keep the body stationary. Resist the temptation to bring the elbows forward as this takes tension off of the biceps.

- Maintain a neutral spine and keep the head up. Avoid rocking of the body or arching of the back.

- Avoid swinging of the dumbbells at the bottom of the movement.