Standing supination dumbbell curls

Who I am
Robert Maurer

Author and references


Standing dumbell biceps curl with supination, Standing dumbell elbows flexion with forearms supination

Type of Exercise

Standing Supination Dumbbell Curl is a bi-articular / accessory exercise

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 neutral and the arms at the sides. The execution consists in flexing the elbows and supinating each forearm, 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 with the forearms in supination. Shoulder flexion 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 supinated dumbbell curl exercise

Group 0

  • Brachial biceps
  • Brachialis
  • Long handheld
  • Superficial flexion of the fingers
  • Radial flexor of the carpus
  • Ulnar flexor of the carpus
Elbow flexion

Group 1

  • Brachioradiale
  • Short supinator
  • Long extensor of the thumb
Supination forearm
Audio Video Standing supination dumbbell curls
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