How To Do Supinated Dumbbell Curls Properly

Have you ever wondered how you can optimally strengthen and build bigger biceps? Well, good news comes your way in today’s feature–the supinated dumbbell curls. It is going to unbelievably improve your arms size, strength, and appearance.

SUPINATED DUMBBELL CURLS BENEFITS

The supinated dumbbell curls are also known as the underhand bicep curl. This exercise comes with a number of benefits:

BUILDING BIGGER BICEPS

The supinated dumbbell curls is an essential exercise in any workout program. If done correctly, it has the capacity to build awesomely bigger biceps.

It is simple, versatile, and proven to pump a lot of strength into your biceps.

STRONGER PEAK CONTRACTION

The supinated dumbbell curl exercises produce a much stronger peak contraction than other movements. It forces you to maximally supinate your wrists as you lift the weight

This twisting motion is called forearm supination, in addition to elbow flexion, it is one of the two primary bicep functions.

Because the supinated curl trains both of these functions at the same time, it activates all of the boxes for gaining some serious bicep size.

The idea is to twist your pinky fingers as forcefully as possible so that you can contract your biceps to the peak. In this process, you are not just lifting with supinated palms, but wildly rotating your little fingers away from the midline of your body.

Another option for building biceps strength is to do power curls which will rapidly improve your explosiveness, making it a very beneficial attribute to a sports personality.

ENHANCED MIND-MUSCLE CONNECTION

As you perform the supinated dumbbell curl, it forces you to supinate your wrists to intensify the peak contraction.

Apart from enhancing a potent muscle pump, which gives your arms a more vascular look while lifting, this move also goes a long way to improve the mind-muscle connection.

Before you know it, you will soon develop a rock-solid mind-muscle connection that you can depend on during other exercises.

IMPROVED ATHLETIC PERFORMANCE

The supinated dumbbell curls can also offer an enormous boost to your athletic performance.

For sports that involve throwing, swinging, rowing, and many other similar motions, you will highly depend on strong biceps.

For that matter, doing underhand bicep curls can help you throw farther or row longer. In simpler terms, the supinated dumbbell curl can give you an extra edge over your competitors.

IMPROVED AESTHETICS

Almost everyone admires better-looking arms. If that is your ultimate goal then you can use the supinated dumbbell curls to develop bigger, more toned, and well-defined biceps.

It is an exercise that is simple to learn and has some proven potential to drastically improve your arm appearance within a short period.

WHAT MUSCLES DO SUPINATED DUMBBELL CURLS WORK?

The supinated dumbbell curls work a number of muscles. These include:

THE BICEPS

Your biceps comprise two heads. Both heads are engaged during the curling movement and produce almost all of the force necessary, which makes the supinated curl an isolated exercise. In the course of working the biceps.

THE BRACHIALIS MUSCLES

Remember, your biceps are made up of two heads, hence the ‘bi’ in the name. These are the long head and the short head.

Note that there is also an elbow– flexing muscle called the brachialis. If you have an interest in pumping your biceps and adore that as your main goal, then do not forget the brachialis.

SUPINATED DUMBBELL CURL STEPS

One important thing you should bear in mind is to follow the instructions so that you do it correctly. The steps are:

Equipment: a pair of dumbbells

Grab a pair of dumbbells with your palms facing forward.

Assume a standing position with your feet roughly hip width apart.

  • Keep your back straight, contract your biceps to curl the dumbbells upwards.

 

  • Squeeze your biceps hard at the top and pause for a moment.
  • Lower the dumbbells slowly all the way down to the starting position.
  • Repeat this motion for your desired number of reps.

SUPINATED DUMBBELL CURLS ALTERNATIVES

If dumbbells are not your favourite then you are going to be spoilt for choices. At your disposal lies the following alternatives:

SUPINATED BARBELL CURLS

In this alternative, you can replace dumbbells with a barbell and some weights. Grab the barbell with your hands slightly wider than your shoulders and make sure your palms are facing away from you.

Then finish off these supinated barbell curls with the same form as the dumbbell variation. Repeat this motion for your desired number of times

DUMBBELL ZOTTMAN CURL

The dumbbell zottman curl is an awesome variation of the standard dumbbell curl because it stresses your firearms.

To do this, You need to start grabbing a pair of dumbbells with your palms facing forward. Take a standing position with your feet roughly hip width apart.

Keep your back straight, as you contract your biceps to curl the dumbbells upwards. Squeeze your biceps hard at the top and twist your hands so that your palms face downwards.

Lower the dumbbell slowly to the starting position and twist your hands so that your palms are facing forward again. Repeat the motion as much as you may desire.

RESISTANCE BAND REVERSE CURL

Take a standing position on the resistance band with your feet close together. Grab the handles with an overhand grip and tuck your elbows into your sides

Contract your biceps to curl upwards.

Squeeze your biceps hard at the top and then slowly release back to starting position. Repeat for your desired number of reps.

Finally, if you are new to the supinated dumbbell curls, it is advisable to choose a lightweight to begin and complete 3-4 rep range for 3-4 sets. Good luck.