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dumbbell isolation Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Standing or Seated Supinating Dumbbell Curl
Primary Muscles: biceps
Secondary Stabilisers: forearms
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
75s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Start with dumbbells at your sides and twist your pinkies outward (supinate) as you curl up.
- Avoid letting your elbows drift backward as you lift.
- Lower smoothly under full control.