BeginnerDynamicBrachialis & Biceps
Supination Curls with Resistance Band Handle
Supination curls with a resistance-band handle attachment isolate the same rotational movement as a cable supination curl, with a dedicated handle that's easier to grip through the twist than a bare band.
Muscles Worked
Supinator, biceps
Equipment
Resistance band
How to Do It
- 1Grip the handle at one end of the band
- 2Curl and rotate into supination together
- 3Reset slowly under tension
Sets & Reps
3-4 sets · 10-15 reps
Coaching Tips
- •Grip near the end of the handle for a longer lever
- •Keep a slow, controlled tempo throughout
Common Mistakes
- ✕Letting the wrist do the rotating instead of the forearm, which shifts load away from the supinator
- ✕Skipping the controlled return and letting the band pull the arm back passively
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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