BeginnerDynamicBrachialis & Biceps
Supination Curls
Supination curls are the rotational counterpart to pronation curls, training the supinator muscle and biceps together — the outward-rotation strength that reinforces a hook once your hand is already cupped and curled.
Muscles Worked
Supinator, biceps
Equipment
DumbbellCable machineSledgehammer
How to Do It
- 1Hold dumbbell with palm facing down
- 2Rotate forearm to turn palm up (supinate)
- 3Return to starting position with control
Sets & Reps
3-4 sets · 10-15 reps
Coaching Tips
- •Focus on full rotation until palm faces up
- •Directly builds hook technique strength
Common Mistakes
- ✕Confusing this with a standard bicep curl and skipping the rotational component entirely
- ✕Using a grip that's too heavy to control the rotation, turning the movement into a swing instead of a controlled twist
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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