Alternating Dumbbell Curl with Supination
Dumbbells hang at your sides in a neutral grip; curl one at a time, rotating the palm up as the dumbbell rises, elbow pinned to your side.
How to do it
Setup
Bells hanging at the sides in a neutral grip.
Steps
- Curl one bell, rotating the palm up through the middle of the lift.
- Finish palm fully up at the shoulder.
- Lower with the reverse rotation; alternate.
Common mistakes
Rotating at the very bottom: the supination belongs MID-lift, where the biceps twists hardest. Skipping the full turn: pinky drives up at the top. Both arms drifting: one works, one rests.
Breathing
Exhale on each curl, inhale lowering.
