Standing supination dumbbell curl

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Louise Hay

Author and references


The Curl exercise with standing supine dumbbells is also known as Dumbell biceps standing curl, Dumbell standing curl, Dumbell arm curl, Dumbell elbows flexions

Type of Exercise

Standing Supination Dumbbell Curl is a monoarticular exercise


  • Supine grip barbell curl
  • Curl with supine dumbbells on an inclined bench
  • Curl to the vertical pulley

Standing Supination Dumbbell Curl: Execution

The starting position sees the athlete standing upright, with the knees slightly flexed, the step paria at the distance between the shoulders, the back in its position of strength, the shoulder blades adducted, the shoulders extended and adducted, the elbows extended. . The handle is supine and the arms at the sides. The wrists are straight or flexed, but never extended; if they are flexed, the contribution to elbow flexion is reduced by: superficial flexor of the fingers, radial flexor of the carpus, ulnar flexor of the carpus and long palmar. The execution consists in flexing the elbows taking care not to change the position of the rest of the body. The movement ends at the maximum level of flexion of the elbows. Flexing the shoulder is considered cheating as is helping by extending the knees or moving the pelvis under the dumbbells. By emphasizing the isometric contraction at the end of the concentric one, the involvement of the brachialis increases. It is possible to perform this exercise, flexing both elbows at the same time, or flexing them alternately; the first option allows you to maintain greater tension on the trained muscles, while the second requires greater balance, given the one-sidedness, and resistance in the grip muscles, since the duration of the exercise doubles.

Muscles involved in standing supination dumbbell curl exercise

Group 0

  • Brachial biceps
  • Brachioradiale
  • Brachialis
  • Long handheld
  • Superficial flexion of the fingers
  • Radial flexor of the carpus
  • Ulnar flexor of the carpus
Elbow flexion
Audio Video Standing supination dumbbell curl
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