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Coached by Asha

Supinated Curl

PullDumbbellsProgressBicepsBrachialisForearms

Tempo 2 · 1 · 3 · 0

Set up

  1. 01Stand tall, dumbbells at the sides, palms facing forward.
  2. 02Ribs down, glutes quietly on. No sway in the low back.
  3. 03Elbows stay under the shoulders — they do not travel.

Cues

  • Curl without swinging. Palms stay up the whole way.
  • Squeeze at the top without shrugging the shoulders.
  • Lower slower than you lifted. Own the eccentric.

Breath

Exhale as you curl. Inhale as you lower.

Common faults

Elbows drifting forward

Pin the elbows. Think 'forearms only'.

Using the low back to heave

Lighter bells. Brace as if someone will tap your chest.

Pronating at the top

Keep the pinkies high. Palms to the sky.

Regression

Seated curl with the back supported, or one arm at a time.

Progression

Incline curl, then a pause at 90°.

Pair with