Fysiqal
Exercises
Exercises
Supinated Dumbbell Curls
Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
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In one line
Dumbbell curl performed with supination, working the long and short heads of the biceps; dumbbells are excellent for the supination movement.
Detail
Dumbbell curls performed with supination of the forearm. Dumbbells are excellent for the supination movement; supinate by the time the arm reaches 90 degrees. With dumbbells you do not have to worry about the carrying angle. The source notes these are also performed as alternate dumbbell curls.
Key facts
- Primary Emphasis: Long and Short Head.
- Secondary Emphasis: Brachialis, Brachioradialis.
- Supinate the forearm as the arm reaches 90 degrees.
Connections
- biceps-brachii — long and short heads; supination is a biceps function.
- brachialis / brachioradialis — secondary.
- momentum-injury-risk — controlled tempo.
SourceReference manual
p.232p.280p.428
Cited authorities in source: Ellison (1991).
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.
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Atlas Connections
Biceps Brachii
The strongest flexor of the elbow joint (long and short heads); flexes the elbow, supinates the forearm, and weakly flexes the shoulder; a 2-joint muscle (ROM 135°).Brachialis
The only pure flexor of the elbow joint; pulls on the ulna, which does not rotate.Brachioradialis
A forearm flexor that flexes the elbow and both supinates and pronates the forearm.Intensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.Momentum as an Injury Risk
Momentum-assisted lifting increases stress on joint structures and injury potential while decreasing the demand on the target muscles.