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Exercises
Biceps

Standing Dumbbell Curl with Supination

Beginner
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muscles worked
primary
Biceps
secondary
Forearm
How to do it
Execution:
  1. 1
    Stand tall with dumbbells using a neutral grip (palms facing your body).
  2. 2
    Curl both dumbbells simultaneously.
  3. 3
    Rotate the wrists from neutral to supinated (palms up) during the lift.
  4. 4
    Squeeze at the top and lower under control.
Tip: start neutral and finish supinated mid-range — don't leave the rotation for the end.