Dumbbell Supinated Curls – Movement Overview

When it comes to sculpting a set of strong, well-defined arms, few exercises are as effective and versatile as supinated dumbbell curls.

This fundamental exercise targets the biceps brachii and forearms while also engaging the brachialis and brachioradialis muscles.

Whether you’re a seasoned fitness enthusiast or a beginner looking to enhance your arm strength and aesthetics, this type of curl should be a staple in your workout routine.

In this article, we’ll delve into the mechanics, benefits, variations, and tips for optimizing your routine.

Dumbbell Supinated Curls

Movement Demonstration

What Are Supinated Dumbbell Curls?

Supinated dumbbell curls, also known as supine or hammer curls, are a variation of traditional dumbbell curls.

The term “supinated” refers to the palm-up grip position you use when performing this exercise.

The supinated grip targets the biceps brachii more directly and intensively than the neutral or pronated (palm-down) grip used in standard dumbbell curls.

What Muscles Does This Movement Target?

Biceps Brachii: The primary muscle targeted in this movement, the biceps, is responsible for flexing the elbow and rotating the forearm.

Brachialis: This muscle lies beneath the biceps and contributes significantly to arm flexion.

Brachioradialis: Located on the forearm, the brachioradialis is involved in elbow flexion and helps maintain wrist stability during the exercise.

Benefits of Supinated Dumbbell Curls

Bigger Biceps: This movement specifically targets the biceps brachii, leading to greater muscle activation and potential growth.

Balanced Development: By incorporating this exercise into your routine, you can help ensure balanced development of the arms, reducing the risk of muscle imbalances.

Improved Grip Strength: These curls the brachioradialis and forearm muscles, helping to enhance grip strength, which can be beneficial in other weightlifting exercises.

Versatility: Hammer curls can be performed with various types of equipment, including dumbbells, resistance bands, or even a barbell. This versatility makes them adaptable to different fitness levels and goals.

Supinated Dumbbell Curls: Technique & Execution

Starting Position: Stand up straight with a dumbbell in each hand, palms facing forward (supinated grip). Keep your arms fully extended and close to your sides.

Curling Phase: Exhale and bend your elbows to raise the dumbbells toward your shoulders while keeping your upper arms stationary. Squeeze your biceps at the top of the movement.

Peak Contraction: Hold the contracted position for a moment to maximize the peak contraction in your biceps.

Lowering Phase: Inhale and slowly lower the dumbbells back to the starting position. Maintain control throughout the descent.

Repetitions and Sets: Perform 3-4 sets of 8-12 repetitions, adjusting the weight to ensure a challenging workout while maintaining proper form.


Warm-up: Always start your arm workout with a warm-up to reduce the risk of injury and prepare your muscles for the supinated curls.

Maintain Proper Form: Focus on using controlled, deliberate movements. Avoid swinging or using momentum to lift the dumbbells.

Full Range of Motion: Perform the exercise through a full range of motion, ensuring that your arms are fully extended at the bottom and fully contracted at the top of each repetition.

Don’t Overdo the Weight: Choose a weight that allows you to complete your desired repetitions with good form. Overly heavy weights can lead to compromised technique and increased risk of injury.

Dumbell Supinated Curls

Variations of Supinated Dumbbell Curls

Alternating Supinated Dumbbell Curls: Perform curls one arm at a time, alternating between left and right, to isolate each bicep and maintain better focus on form.

Incline Bench Supinated Dumbbell Curls: By doing this on an incline bench, you change the angle of the exercise, targeting different parts of the biceps.

Preacher Curl Machine: Utilize a preacher curl machine, which provides excellent support for the upper arms and isolates the biceps even further.


Supinated dumbbell curls are a foundational exercise for building strong, well-defined biceps and forearms.

Incorporating this movement into your workout routine can lead to balanced arm development, improved grip strength, and a more aesthetic physique.

Remember to use proper form, focus on the mind-muscle connection, and progressively challenge yourself by increasing the weight as you become stronger.

Whether you’re a bodybuilder, strength athlete, or fitness enthusiast, supinated dumbbell curls should be a key component of your arm-training arsenal.

Dumbbells: Purchasing Options

Amazon Basics Dumbbells

Supinated Dumbbell Curls

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References - Dumbbell Supinated Curls

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