Library / Biceps
Standing or Seated Supinating Dumbbell Curl
Dumbbell · Isolation · Isolation
Biceps Forearms Joint friendly
Default prescription & biomechanics
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Start with dumbbells at your sides and twist your pinkies outward (supinate) as you curl up.
- Avoid letting your elbows drift backward as you lift.
- Lower smoothly under full control.
Joint & safety considerations
No specific joint contraindications are flagged for Standing or Seated Supinating Dumbbell Curl. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Alternating Biceps Curl | Bands swap | Bands |
| Bar Biceps Curl | Bodyweight swap | Bodyweight |
| Barbell Drag Curl | Barbell swap | Barbell |
| Barbell Preacher Curl | Barbell swap | Barbell |
| Barbell Prone Incline Curl | Barbell swap | Barbell |
| Barbell Reverse Curl | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.