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Biceps · Intermediate

Dumbbell Pronation-to-Supination Curl

Rotating dumbbell curl that begins palms-down and finishes palms-up while the elbows remain fixed beside the torso.

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Dumbbell Pronation-to-Supination Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand, arms extended, and palms facing backward or down in a pronated position.
  2. 02Keep your elbows close to your sides and begin curling while gradually rotating your palms upward.
  3. 03Finish the curl with fully supinated palms, neutral wrists, and the dumbbells near your shoulders.
  4. 04Lower the dumbbells slowly while reversing the rotation until the palms face down again.
  5. 05Reach full elbow extension without swinging your torso or allowing your shoulders to take over.

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Variations

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Alternatives

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