If you like these alternating supination curls then check out my arms dumbbell workout to work on bigger arms!
The supination curl is one of my favorite arm exercises. Anytime I end up doing any kind of bicep curls, this exercise seems to be included. I love working the arms, and like showing them off even more. I always feel like I get a huge pump from doing these.
- Stand with the dumbbells at your side so that your wrists are facing behind you.
- Curl the weight towards your chest and shoulder while externally rotating the forearm so that the wrist is facing towards you at the end of the curl.
- Squeeze the bicep tightly at the top and try to maintain as little movement in your upper body as possible so that your bicep does the work of raising the weight.
Avoid arching your back or jerking your shoulder in order to lift the weight. If you have to do either of those things, then you have chosen a weight that is too heavy for you or you have lost form and have completed your reps.
Your bicep will benefit more from doing lower reps with correct form than from doing more reps with incorrect form.