Edited by Dr. Massimo Bonazzelli
Synonyms
The standing supination dumbbell curl exercise is also known as Standing dumbell biceps curl with supination, Standing dumbell elbows flexion with forearms supination
Type of Exercise
Standing Supination Dumbbell Curl is a bi-articular / accessory exercise
Standing Supination Dumbbell Curl: Execution
The starting position sees the athlete standing in an upright position, with the knees slightly flexed, the step paria at the distance between the shoulders, the back in its position of strength, the shoulder blades adducted, the shoulders extended and adducted, the elbows extended . The handle is neutral and the arms at the sides. The execution consists of flexing the elbows and supinating each forearm, taking care not to change the position of the rest of the body. The movement ends at the maximum level of flexion of the elbows with the forearms in supination. Flexing the shoulder is considered cheating as well as helping oneself. extending the knees or moving the pelvis under the dumbbells. Emphasizing the isometric contraction at the end of the concentric one, increases the involvement of the brachialis. It is possible to do this exercise, flexing both elbows at the same time, or flexing them alternately; the first option it allows to maintain greater tension on the trained muscles, while the second requires greater balance, given the one-sidedness, and resistance in the grip muscles, since the duration of the exercise doubles.
Muscles involved in Standing Supinated Dumbbell Curl Exercise
Group 0
- Brachial biceps
- Brachialis
- Long handheld
- Superficial flexion of the fingers
- Radial flexor of the carpus
- Ulnar flexor of the carpus
Elbow flexion
Group 1
- Brachioradialis
- Short supinator
- Long thumb extensor
Supination forearm
Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot
