Seated Alternating Supinating Curl


Seated Alternating Supinating Curl
Seated Alternating Supinating Curl

Seated Alternating Supinating Curl Works

Muscle Group:




Dumbells, Bench

The Alternating seated curl with supination is perfect for concentrating on the biceps. This exercise allows your body to move in it’s natural range of motion. It lets you focus on your biceps without letting you cheat with your body. Alternating arms gives each side a little rest so you can pump out a few more repetitions. To perform this exercise you will need a pair of dumbbells and a place to sit. Focus on turning your little finger in toward your body as you raise the dumbbell.

How to Do Seated Alternating Supinating Curls

  • Seated on the bench with your torso stabilized, hold the dumbbells like hammers down at your sides
  • Starting with one arm, pull the dumbbell up while turning your palm upward, then lower it
  • Repeat with the other side
  • Keep your chest up and your elbows braced at your sides at all time
  • Letting the elbows move forward instead of keeping them back against the torso
  • Leaning back excessively
  • Swinging the body

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