Exercises / Arm & elbow

Biceps curl (supinated)

Strength
Arm & elbow
Dumbbell or band

Elbow flexion with the palm up, where biceps is the dominant flexor.

Also called dumbbell curl.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.

Start: Standing or sitting

Steps

Hold a dumbbell palm up.
Bend the elbow fully, keeping the upper arm still.
Lower slowly.

Cues

Elbow at the side
Control the lowering

Common mistakes

Swinging the trunk
Shoulder flexing to lift the weight

Used for

Elbow flexor strengthening
Distal biceps repair (late phase, per protocol)

Take care (1)

After distal biceps repair, resisted flexion and supination are delayed per surgical protocol.

Evidence (2)

Biceps flexes the elbow most effectively with the forearm supinated and is a primary supinator.1
Novice strength training: 8-12 repetition maximum loads, progressing over time.3

Harder

Hammer curl (neutral-grip elbow flexion)

References (3)

Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
Boland MR, Spigelman T, Uhl TL. J Hand Surg Am. 2008;33(10):1853-1859. The function of brachioradialis
American College of Sports Medicine. Med Sci Sports Exerc. 2009;41(3):687-708. ACSM position stand: progression models in resistance training for healthy adults