View this exercise on Fitain

Standing Dumbbell Bicep Wide Curl Supinated Grip

  • Intermediate
  • Biceps

Want more exercises like this?

Download Fitain today to find new exercises and use them to create, share and complete plans - all for FREE!

Setup instructions

1) Stand tall with the chest up, back flat, core tight and head neutral.

2) Grab the dumbbells with the palms facing up (underhand grip). Keep the elbows tucked into your sides.

3) Rotate your arms outwards away from your body. You're aiming for a slight angle - make sure you can still perform a curl with full range of motion.

Perform instructions

1) Slowly lift the dumbbells towards your shoulders.

2) Pause at the top and squeeze the biceps. Now, gently lower to the starting position.

3) Repeat.