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Exercises
Biceps

Alternating Dumbbell Curl with Supination

Intermediate
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muscles worked
primary
Biceps
secondary
Forearm
How to do it
Execution:
  1. 1
    Stand tall holding dumbbells with palms facing in (neutral grip).
  2. 2
    As you curl, rotate the hand until the palm faces up (supination).
  3. 3
    Squeeze the biceps at the top, near shoulder level.
  4. 4
    Lower under control and alternate arms.
Tip: make supination active — push the thumb out as you lift, don't rotate passively.