The supinated dumbbell curl is an isolation, single-joint exercise for the biceps, the muscles on the front of your upper arm. The only joint involved in a supinated dumbbell curl is the elbow joint. However, unlike a standard biceps curl, supinated dumbbell curls involve a twisting of the forearm.
Identification
Supination is an external rotation of the forearm that results in your hand moving from a palms-down position to a palms-up position. Pronation is the opposite movement that results in your hand moving from a palms-up position to a palms-down position. Hold your arm in front of you with your palm facing the floor. Twist your forearm so your palm faces the ceiling. This is supination.
Execution
To perform the supinated dumbbell curl, hold a dumbbell with your arm relaxed by your side and your palm facing your thigh. Keep your upper arm locked next to your side throughout the movement; do not pull your elbow forward. Curl the weight by bending your elbow. As you curl, turn your forearm so your palm faces up at the top of the movement. Pause for a count and then slowly lower the weight, turning your forearm so your palm faces your thigh again.
Function
As in a standard biceps curl, the elbow is the only joint involved in a supinated dumbbell curl. Supination activates the biceps more than a standard curl because this is another movement of the biceps muscle. The biceps muscle is mainly responsible for flexing, or bending, the elbow. However, it also supinates the forearm. By adding supination to the curl exercise, you work the biceps through a more complete range of motion than a standard biceps curl.
Variations
If you start the supinated dumbbell curl with your palm facing your thigh, this is partial supination. For full supination, you start with your palm facing behind you and rotate your forearm so your palm faces up at the top of the movement. You cannot use a barbell to do a supinated biceps curl because the barbell locks you into one hand position. Use dumbbells, a cable machine or an exercise band to do the supinated biceps curl exercise.
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