Standing Supinating Curl

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

Equipment: #dumbbells

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


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