Strength / Dumbbell
A standing dumbbell curl that lifts with a supinated grip, rotates to palms-down at the top, and lowers in pronation to combine biceps work with a forearm-heavy eccentric.
Dumbbell
intermediate
isolation
Stand with your feet about hip-width apart, arms extended at your sides, and a dumbbell in each hand with the palms facing forward.
Keep your upper arms beside your ribs and curl both dumbbells toward your shoulders without swinging the torso.
At the top, keep the elbows bent and rotate the forearms until the palms face down.
Lower the dumbbells slowly with the pronated grip until the arms are straight.
Turn the palms forward again at the bottom and repeat for the desired number of repetitions.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
