Exercise:

Supinating Dumbbell Curl

Target Muscle:

Biceps

Dumbbells

Hold a pair of dumbbells at your sides using a neutral grip, palms facing in toward your body. Keep a slight bend in your knees and stand with your feet shoulder-width apart.

Starting with one arm, curl the dumbbell up while twisting your forearm at the same time, so that at the top of the movement your palm is facing the ceiling.

Lower the dumbbell following the same path, and twist your forearm downward so that your hand is in a neutral position again at the bottom.

Repeat on the other arm and continue alternating back and forth.

- Do not allow your elbows to excessively drift forward as you curl the dumbbells up, as this directs the tension off of the biceps and onto the front delts.

- Do not curl the weight so high up that the tension leaves the biceps. Simply curl the weight to the point where you feel a full contraction in your biceps and then stop there and let the weight back down.

- Keep your elbows pinned at your sides throughout the entire movement and do not allow them to flare outward.

- Keep your wrists aligned in a neutral or slightly extended position. If you flex your wrists during the curling movement it directs more stress onto the forearms.

- In order to get a full stretch in the biceps and utilize the largest range of motion possible, flex your triceps at the bottom of each rep.

- A small amount of natural body sway is fine as you curl the weight, but your back should still be kept relatively straight throughout the exercise to prevent lower back stress.