Supinating Dumbbell Curl

How to do it

1. Stand tall with a dumbbell in each hand, arms at your sides and palms facing in.
2. Keep the elbows beside the ribs and start curling both dumbbells up.
3. Rotate the palms up as the dumbbells pass the halfway point.
4. Finish with the palms facing the shoulders and the little fingers turned slightly up.
5. Lower slowly, turning the palms back in as the arms straighten.

Tips

• Make the turn smooth and continuous rather than a twist at the very top.
• The rotation is part of the biceps job, so squeeze through it.

Common mistakes

• Rotating the palms before the dumbbells leave the thighs, which removes the benefit.
• Swinging the elbows forward to lift the weight.

Muscles worked by the Supinating Dumbbell Curl

• Biceps (short head) Primary32%
• Biceps (long head) Primary30%
• Brachialis Secondary18%
• Brachioradialis Minor6%
• Forearm flexors Minor6%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Supinating Dumbbell Curl alternatives

Same equipment

• Dumbbell CurlDumbbell
• Leaning Dumbbell CurlDumbbell

Different equipment

• Axle Bar CurlBarbell
• Band CurlResistance band
• Barbell CurlBarbell
• Cable CurlCable

Make it harder

• Axle Bar CurlBarbell
• Leaning Dumbbell CurlDumbbell
• 21sBarbell
• Single Arm Cable Curl (Cuff)Cable

Similar exercises

• EZ Bar CurlEZ bar
• Seated Dumbbell CurlDumbbell

Frequently asked questions

What muscles does the Supinating Dumbbell Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Supinating Dumbbell Curl good for beginners?

Yes. The Supinating Dumbbell Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Supinating Dumbbell Curl?

For example the Axle Bar Curl, Band Curl and Barbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Supinating Dumbbell Curl harder?

Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.

Sources

• Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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