Dumbbell Supinated Curl

Also known as: Supinated Dumbbell Curl, Dumbbell Curl with Supination, Supinating Dumbbell Curl

StrengthPull

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Body Part: Biceps

Description

Curl both dumbbells to your shoulders and turn your palms up on the way, so your biceps does both of its jobs: bending the elbow and turning the forearm. You start in a hammer grip with your palms facing your thighs, and most of the twist happens in the top half of the lift before it unwinds as you lower. The front of your upper arm does the work, with the thumb side of your forearm chipping in early while the grip is still neutral. Pick it over the palms-forward curl when a fully turned grip at the bottom bothers your wrists or elbows.

How to Perform

Stand with your feet about hip-width apart and your knees straight but soft, holding two equal dumbbells by the middle of the handles.
Let your arms hang at your sides with your palms facing your thighs, like the start of a hammer curl. Your elbows rest against your ribs.
Pull your shoulders down and slightly back and lightly tense your abs and glutes so your torso stays still for the whole set.
Curl both dumbbells up together by bending only at the elbows. Once your forearms pass horizontal, start turning your palms up.
Stop with the dumbbells in front of your shoulders and your forearms just past vertical, palms facing your shoulders and little fingers a bit higher than your thumbs. Squeeze for a second.
Take 2–3 seconds to lower along the same arc, turning your palms back toward your thighs, until your elbows are completely straight. Pause for a beat before the next rep.

What Muscles Work

Primary Muscle:

Tips

Two to four sets of 8–15 reps work, or 6–10 on heavier days. Pick a range such as 3 × 8–12 and add reps at the same dumbbells until all sets reach 12 with a full twist at the top and straight elbows at the bottom. Then take the next pair up (usually 1–2.5 kg more per hand) and work up again from 8.
The front of your upper arm should burn most as your palms turn up near the top. A sharp pull deep in the crease of the elbow during the twist means the dumbbells are too heavy or you're jerking the rotation.
Torso keeps swinging? Sit on a bench with the back upright and keep the same twist. For a harder version, hold each handle off-center with your thumb against the inner plate; the heavier little-finger side fights the turn.
Substitutes: Dumbbell Alternate Supinated Curl (same twist, one arm at a time), Seated Dumbbell Curl (no body swing), Dumbbell Biceps Curl (palms forward the whole rep) and Barbell Biceps Curl for heavier loads.

Common Mistakes

No real twist. If your palms still face each other at the top, or only flick over in the last inch, you've done a hammer curl. Start turning as your forearms pass horizontal and think "little finger up".
Bending the wrist back or flaring the elbow to get the palm up. Turn the whole forearm with your wrist straight in line with it, and go lighter if the elbow wanders off your ribs.
Letting the dumbbells drop and skipping the turn back. Lower for 2–3 seconds, rotate your palms toward your thighs on the way down and straighten your elbows on every rep.