Two-arm supinated dumbbell curl exercise

Two-arm supinated dumbbell curl

Exercise details

  • Target muscle: Biceps Brachii
  • Synergists: Brachialis, Brachioradialis
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Stand holding a dumbbell in each hand using a supinated grip (palms facing front), hanging by your sides.


  1. Keeping your hands supinated (palms facing front), exhale as you simultaneously curl both dumbbells up to your shoulders. Your palms should be facing your shoulders at the top of the movement.
  2. Once you’ve fully flexed your elbows, move your elbows slightly forward so that your forearms are vertical.
  3. Hold for a count of two.
  4. Inhale as you slowly return to the starting position.
  5. Repeat for the prescribed number of repetitions.

Comments and tips

  • Only your forearms should be moving. The rest of your body must be still.
  • The two-arm supinated dumbbell curl maximally involves your biceps muscles. When your grip is supinated, the biceps muscles are the main elbow flexor. Keeping your forearms and wrists supinated throughout the exercises means your biceps muscles are involved throughout the whole exercise, working them more compared to if you were only only supinating your forearms at the top of the curl and then lowering back to neutral.
  • Keeping your arms supinated as you lower the dumbbells also allows your biceps muscles to contract eccentrically (contractions while the muscle is elongated), which may promote greater gains in strength and muscle mass compared to concentric contractions (contractions where the muscle shortens).
  • See also the two arm dumbbell curl, dumbbell curl and seated alternating dumbbell curl.

Two-arm supinated dumbbell curl video

Sources, Dumbbell Curl

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