Do you know the difference between supinated and supinating bicep curls? These two dumbbell arm exercises may sound very similar, but they target your muscles slightly differently, which can make all the difference to your fitness goals.

What is a Supinated Bicep Curl?

The supinated bicep curl involves lifting a weight with your palms facing upwards from start to finish. This grip is known as a supinated grip. When used during a bicep curl, the supinated grip primarily activates the long head of the biceps muscle, which runs along the outside of your arm. It targets the visible bulge of the bicep when flexed. If you are after muscle definition and aesthetics, the supinated curl is for you.

• Starting Position - Stand with your feet shoulder-width apart and brace your core. Hold a Hex Dumbbell in each hand with your palms facing upwards.

• Curl - Whilst keeping your back straight and your core engaged, bend at the elbow to lift the weight towards your shoulders.

• Return to Start - Slowly lower the dumbbells back to your starting position. Maintain control and tension throughout this part of the movement to make the most of your rep.

Make sure you choose a suitable weight that allows you to maintain good form during the full range of motion. If you notice your back starts rounding, or you are using momentum to ‘swing’ the dumbbells up, you should pick a lighter weight.

What is a Supinating Bicep Curl?

So, how is the supinating bicep curl different? The answer lies in the grip. In a supinating bicep curl, you start your rep with a neutral grip on your Hand Weights. This means that your palms are facing each other, like at the start of a hammer curl. As you bend at the elbow and bring the weight up, you rotate your wrist outwards so that your palms face your shoulders in the final position. It is important that the rotation happens during the curl phase of the movement, and not after the dumbbell has reached your shoulder. This extra element targets the short head of the biceps muscle, which runs along the inside of your arm. It also targets the brachialis and brachioradialis more so than the supinated bicep curl.

Because the supinating bicep curl activates a wider range of muscles, this version of the curl is the ideal choice for anyone wanting well-rounded biceps. Additionally, the supinating bicep curl translates more easily to day-to-day activities like lifting heavy groceries onto the kitchen counter or throwing a ball. If you’re training for functional strength, the supinating curl should be your first choice.

Beginner lifters might also find the neutral grip starting position of the supinating curl easier on their joints as they build strength.

Should You Do Supinating or Supinated Bicep Curls?

There is no right and wrong when it comes to choosing your bicep curl. Essentially, it’s all about matching your fitness goals with the most effective exercise. By understanding how supinated and supinating bicep curls target your muscles, you can train smarter, put your Dumbbell Tree to good use, and make the most of your time in the gym.

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Tags: Equipment > Dumbbells ; Exercise Type > Strength