Exercise Lab

Alternating Supinating Curl -- Seated

View Instructions

Equipment

  • Dumbbells

Muscle Groups

  • Biceps

Purposes

  • Biceps strength

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Description

  • Seated on the bench with your torso stabilized, hold the dumbbells like hammers down at your sides.
  • Keep your chest up and your elbows braced at your sides at all time.
  • Starting with one arm, pull the dumbbell up while turning your palm upward, then lower it.
  • Repeat with the other side.

ProTip

  • Keep your chest up

Mistakes

  • Letting the elbows move forward instead of keeping them back against the torso
  • Leaning back excessively
  • Swinging the body