Biceps, Hyperstrike Exercise Videos

Supinating Curl — Standing

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Muscle Groups
  • Biceps
  • Biceps strength


The standing supinated curl strengthens and shapes the forearms and biceps. The supination (palms up) activates the muscles of the forearms. Dumbbells are a great way to increase the resistance on the biceps brachii. Supination curls are a classic bodybuilding exercise.


  • Standing with your body stabilized, hold the dumbbells down at your sides, palms facing your legs.
  • Keep your chest up and your elbows braced at your sides at all time.
  • Bend your elbows and pull the dumbbells up while turning the palms up, until your elbows can’t bend anymore.
  • Return slowly to the bottom position.


  • Letting the elbows move forward instead of keeping them back against the torso
  • Leaning back excessively
  • Swinging the body