Step by step instructions, muscle activation and variants for the Dumbbell Standing Supinating Biceps Curl.
A standing dumbbell curl variation that targets the short (inner) head of the biceps by rotating the palms to face outward at the top of the movement. This version emphasizes a deeper supination and a controlled eccentric to maximise the inner-biceps stretch.
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The Dumbbell Standing Supinating Biceps Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.