The standing supinated curl strengthens and shapes the forearms and biceps. The supination (palms up) activates the muscles of the forearms. Dumbbells are a great way to increase the resistance on the biceps brachii. Supination curls are a classic bodybuilding exercise.
Standing Supinating Curl Works:
Category: Bicep Workouts
How to do Standing Supinating Curls
Standing with your body stabilized, hold the dumbbells down at your sides, palms facing your legs.
Keep your chest up and your elbows braced at your sides at all time.
Bend your elbows and pull the dumbbells up while turning the palms up, until your elbows can't bend anymore.
Return slowly to the bottom position.
Letting the elbows move forward instead of keeping them back against the torso
Leaning back excessively
Swinging the body