Arms
Supinating Curls
A dumbbell curl that starts with your palms facing in and turns them up as you lift. The turn makes your biceps do both of their jobs: bending your elbow and rotating your forearm.
- Works
- Biceps, forearms
- Equipment
- A pair of dumbbells
- Load
- Light to medium
How to do it
- 1Stand tall with the dumbbells at your sides, palms facing in, elbows close to your body.
- 2Curl the dumbbells up, turning your palms to face up as they rise.
- 3At the top, turn your pinky slightly higher than your thumb and squeeze.
- 4Lower slowly, turning your palms back in as you go.
Cues
- Turn as you lift, so you finish palms up.
- Elbows stay by your sides.
- Lower slower than you lift.
Common mistakes
- Swinging the weights. If your back moves, they're too heavy. Go lighter and keep your body still.
- Turning only at the top. Start the turn as soon as the dumbbells leave your sides.
- Elbows drifting forward. Keep them by your sides so your biceps do the work.
Ways you'll see it: Alternating: one arm at a time, switching every rep. Full range plus bottom half: 30 seconds of full curls, then 15 seconds of curls from the bottom to halfway up.
Easier
Go lighter, or alternate arms so each one gets a short rest.
Harder
Take 3 seconds to lower, or finish each set with 15 seconds of bottom half curls.
Try it: 3 sets of 12 to 15 reps, or 30 seconds on and 30 off.
What's the difference between a supinating curl and a regular curl?
A regular curl starts and finishes with your palms up. A supinating curl starts palms in and turns them up as you lift, so your biceps also work to rotate your forearm. You'll usually feel a stronger squeeze at the top.
