A dumbbell bicep curl is an effective upper arm strengthening exercise. The bicep curl is performed with three different hand positions. During the hammer curl, you face your palms toward each other. During a reverse curl, your palms face the floor. A traditional bicep curl supinates your palms by facing them toward the ceiling. Adding an additional forced supination at the top of your arm curl will further challenge the bicep.
Bicep Curl
A bicep curl begins with the dumbbells at your sides and ends with the dumbbells at your shoulders. The American Council on Exercise, ACE, recommends beginning with your hands in a supinated position. This means that your palms are facing away from the front of your body and your thumbs are wrapped around the dumbbell handle. This exercise can be performed from a seated or standing position. Your hands remain supinated throughout the entire bicep curl.
Off-Center Grip
Another way to perform a supinated bicep curl is to grasp your dumbbell slightly off-center. Instead of holding the dumbbell in the middle of the handle, slide your thumb closer to or touching the side of the dumbbell head. Begin the bicep curl with your palms facing in toward your body. As you perform the curl, supinate your hands to face your palms toward the ceiling.
Additional Supination
At the top of the bicep curl, perform an additional supination to peak the bicep. You can feel this without a dumbbell by taking a flexing pose by raising your elbow out to the side in line with your shoulder. Make a fist in your hand and contract your bicep to show your muscle. To see the additional peak, turn your fist and press your pinky behind you. The same applies at the top of your dumbbell bicep curl. At the top of the movement, rotate your pinky toward your shoulder and your thumb to point out to the side.
Workout
Use a dumbbell bicep supination in your weekly exercise program. Bicep exercises are included in arm strengthening, or upper body workout routines. Since your muscles require recovery time to make improvements, allow for one or two days of rest in between your workouts.
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