Supinating dumbbell curl

Try this for impressive forearms and biceps

Updated - November 13, 2021 09:43 am IST

Published - October 30, 2009 04:41 pm IST

FOR STRONG ARMS Supinating dumbbell curl Photo: R. Shivaji Rao

FOR STRONG ARMS Supinating dumbbell curl Photo: R. Shivaji Rao


Stand holding a dumbbell in each hand.

Palms should face each other (neutral grip).

Keeping your elbows close to your body, curl both the weight upwards.

When the dumbbells move across your thighs, turn the palms upward (‘supination’).

At the top position, squeeze your biceps hard for a second and reverse the movement.

When the weights come half-way down, turn your palms so that they face each other once again (‘pronation’).


Partial movements.

Swinging action.

Moving the shoulders or the body.

Allowing the elbow to move forward.

Targeted muscles

Trains the biceps brachii, brachialis, brachioradialis.

Hits pronator teres, part of the forearms.

Works the biceps through its full range of motion.

Gives excellent shape to the biceps.

Who benefits

Helps weightlifters, bodybuilders, gymnasts, wrestlers, golf, hockey, kabadi, basketball and football players.

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