Exercise
DUMBBELL ROTATIONAL CURL
Stand
Squat
Form cues
Stand with dumbbells at your sides in a neutral grip (palms facing inward).
Begin the curl and rotate from neutral to supinated (palms up) as you lift.
Complete the rotation so the palm faces your shoulder at the top.
Squeeze the bicep hard at the peak contraction.
Reverse the supination as you lower back to the starting neutral position.
Instructions
Step-by-step technique
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with a neutral grip (palms facing inward).
Curl one dumbbell upward, simultaneously rotating your forearm from neutral to supinated (palm facing up) as the dumbbell rises. Reach full supination as the dumbbell approaches your shoulder.
Squeeze the bicep at the top, then lower and reverse the rotation back to neutral. Alternate arms each rep or work both simultaneously for the desired reps.