Full supination concentration curls are used to build strength and endurance in your biceps, which are located on the inside of your upper arm. Your biceps are responsible for flexing your elbow and moving your forearm. Building strength with this exercise will help create defined muscles, improve muscle function, and help support other upper body movements, such as pushing, pulling, lifting and carrying objects.
Step 1
Select the right size weight for your goal. Select a heavy weight you can only perform six to eight repetitions with if you want to dramatically increase your muscle size. Select a lighter weight that you can perform 12 to 15 repetitions with if you want to improve your muscular endurance without getting bulky muscles.
Step 2
Sit on a chair or bench while holding a dumbbell in your right hand. Spread your legs apart and place your right elbow on your inner right thigh. Place your left hand on your left thigh for support.
Step 3
Start with your elbow bent and the weight near your shoulder. Slowly lower the weight toward the ground until your arm is straight. Lift the weight up towards the starting position. Turn your wrist inward as far as you can as you lift the weight upward. Switch sides and perform the same number of repetitions with your left arm.
Step 4
Perform one to two sets per workout. Perform full supination concentration curls three times a week. Allow 48 hours of rest time in between each exercise to let your muscles recover and repair.
Step 5
Increase the weight you use. As your muscles grow and adapt to the exercise, you will need to increase the size of the dumbbells you use. Move up to the next heaviest weight when the last two to three repetitions of each set you perform feel easy.
Tips and Warnings
- Never sacrifice your form to complete more repetitions; use an amount of weight that allows you to perform each repetition correctly.
Things You'll Need
- 1 dumbbell
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