FlexSupinated Bicep Curls
Muscles worked
- Biceps Brachii
- Brachialis
- Brachioradialis
- CategoryPull
- Default target3 sets × 10–12 reps per side
- EquipmentDumbbells
- Movement patternIsolation Upper
- Training stylesHypertrophy, Strength
Technique
Setup
Stand with dumbbells at your sides, starting with a neutral grip (palms facing in).
Movement
Rotate your wrists to face your palms upward as you curl toward your shoulders. Squeeze at the top, then slowly lower while reversing the rotation.
Form Tip
The supination (rotation) of the wrist maximizes the engagement of the bicep's long head. Ensure the rotation is smooth and complete by the mid-point of the curl.
Increase Difficulty
Increase the weight or add a pause at the top contraction.
Decrease Difficulty
Use lighter weights or perform alternating arms.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.