Standing supinated db curls

The humble bicep curl is your simplest lift and an essential ingredient in your quest for titanic arms. For most, the dumbbell bicep curl is where it all begins, and where the passion grows — we've all been there as a child, standing in front of our parent's mirror, curling a bag from the weekly big shop, standing supinated db curls. And we've all flexed our arms pretending to be Rocky Balboa, right?

Supinating dumbbell bicep curls are to the arms what the bench press is to the chest for most gym-goers. And with the possible exception of the chest, no other muscle on the body tends to be given as much attention and focus in the gym as the biceps. If you really want to build up your biceps with maximum effectiveness and efficiency though, you need to have an understanding of what these muscles actually do and how to mimic their exact functions in the gym for optimal stimulation and growth. The basic function of the biceps that pretty much everyone already knows is elbow flexion. Although there are virtually hundreds of different curling variations you could choose from, every single one of them will involve flexing at the elbow in some fashion, whether it be with a barbell curl, cable curl , dumbbell curl or machine curl. In fact, getting progressively stronger on these lifts will build your biceps up very significantly on their own even if you never performed a single bicep isolation exercise. In other words, twisting the forearm until your palm is facing upward.

Standing supinated db curls

Lost password? Recover password. Remembered your password? Back to login. Also known as the underhand bicep curl, the supinated dumbbell curl is an essential exercise in any workout program to build bigger biceps. This exercise is simple, versatile, and proven to strengthen your biceps. If you want to improve your arm size, strength, and appearance, the supinated dumbbell curl is for you! The supinated dumbbell curl primarily works your biceps brachii. Both heads work together as a cohesive unit during lifting and pulling motions. The supinated dumbbell curl secondarily works your brachialis, a muscle in your biceps that lies beneath your biceps brachii. It also activates your brachioradialis, the most prominent muscle in your forearm. The supinated dumbbell curl also works your abs and back muscles, as they activate to stabilize your body during the curling motion.

Then, at the top of the movement, rotate the weights until your palms are facing forwards. This will help control speed, ensuring you are fully working the bicep and maintaining focus.

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Building bicep strength and size is a key goal for many weightlifters, fitness enthusiasts, and gym-goers, and one of the most effective ways of achieving this is to perform bicep curls. You have your standard barbell curl or dumbbell curls, and then there are modifications like the hammer curl and preacher curl. Each different form of curl will have its own benefits and limitations, and the same goes for the supinated bicep curl. This lowers the chances of injury and also makes this an effective exercise for people at any fitness level. Despite its simplicity, supinated bicep curls are an excellent way of building size and strength in your upper arms , mainly in your biceps. This can help people achieve aesthetic goals of developing more defined or larger arms, but it can also help with performance in other lifts and sports. Your performance in activities that involve force from your arms like rowing, throwing, or pushing will likely improve the more you perform the supinated dumbbell curl, as you are developing key muscles for these movements.

Standing supinated db curls

As such, bodybuilding enthusiasts are always looking for new exercises to improve the appearance of their upper arms. Performing the alternating dumbbell curl which is one of the best bicep dumbbell exercises , on a regular basis will get you those bicep gains because it enables you to lift heavier weights than you can on normal dumbbell curls. Related Exercise : Alternating preacher curls.

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Through the comprehensive free content found in his Articles , YouTube Channel and Instagram , Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. Grab a kettlebell or similar handheld weight , keep your core tight, and start curling with the same form as the regular curl with both arms. Anabolic Aliens 6 Week Fitness Program. We've got our doubts — you've only got to walk around the gym floor for a few minutes to see why. How to Do the Dumbbell Farmer's Walk. Just type and press 'enter'. Or perhaps you're simply bored of it. Now slowly lower the dumbbells toward your thighs, stopping just short of fully extending your arms. In other words, twisting the forearm until your palm is facing upward. What you really need to ask yourself is this: are you really making the most out of your dumbbell curls? Advertisement - Continue Reading Below. For that reason, your bicep workout is not complete without a curling exercise that also incorporates forearm supination into the movement.

The dumbbell supinated curl is hands down the best biceps exercise you can do.

A good guideline to follow for your supinating dumbbell bicep curls is 3 total sets utilizing a rep range of per arm. Featured Comment. Grab the barbell with your hands slightly wider than your shoulders and make sure your palms are facing away from you. Assume a standing position with your feet wider than shoulder width apart. In other words, people curl upwards in a controlled fashion and then let the dumbbells fall quickly to the bottom. The supinated curl is a premier biceps exercise. Other smaller forearms muscles are also worked in the underhand dumbbell curl. Although these may seem extremely simple on the surface just as most bicep exercises do, there are still several important things to keep in mind if you really want to optimize bicep stimulation and reduce the chances of injury as well. Previous article Next article. If you found this article helpful, make sure to sign up for your FREE custom fitness plan below The best bicep exercise for this purpose is the supinating dumbbell bicep curl. You can also train your biceps unilaterally with the supinated curl to eliminate any muscle imbalances between your right and left biceps.