DB Curl with Supination

Supination of the dumbbells emphasizes contraction of the biceps at the top of the movement. Performed with precision and control this exercise can build strength in the arms as well as create a pump.

Cues:

  • Supinate the wrists as you curl the weights up
  • Squeeze the top position tightly and lower under control
  • Maintain an upright torso

Mistakes:

  • Missing full range of motion
  • Using the body to create momentum and swing the weights
  • Failing to control the negatives
  • Leaning or changing position to alter leverage and make the movement easier

Cues:

  • Keep the elbows level with your shoulders and rotate the hands down and back up with control
  • The elbows should stay directly to the sides of the shoulders
  • Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

  • Elbows moving – the humorous should rotate within the joint
  • Shoulders rolling forward as the hands come down
  • Using too much weight
  • Flaring the ribcage 

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