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Exercises
Biceps

Seated Alternating Dumbbell Curl with Supination

Beginner
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muscles worked
primary
Biceps
secondary
Forearm
How to do it
Execution:
  1. 1
    Seated, hold dumbbells with a neutral grip and torso braced.
  2. 2
    Curl one arm at a time, rotating the wrist to supination (palm up).
  3. 3
    Squeeze the biceps at the top with the torso stable.
  4. 4
    Lower under control and alternate arms.
Tip: seated, the biceps is the only mover — use the stability to focus on the contraction.