Standing supination dumbbell curl

Edited by Dr. Massimo Bonazzelli

Synonyms

The standing supination dumbbell curl exercise is also known as the Dumbell biceps standing curl, Dumbell standing curl, Dumbell arm curl, Dumbell elbows flexions

Type of Exercise

Standing Supination Dumbbell Curl is a monoarticular exercise

Variants

• Supine grip barbell curl
• Supination dumbbell curl on incline bench
• Vertical pulley curl

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 supine and the arms at the sides. The wrists are straight or flexed, but never extended; if they are flexed, the contribution to elbow flexion is reduced by: superficial flexor of the fingers, radial flexor of the carpus, ulnar flexor of the carpus and long palmar. The execution consists of flexing the elbows 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. Flexing the shoulder is considered cheating as well as helping by 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 perform this exercise, flexing both elbows at the same time, or flexing them alternately; the first option allows you 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 the dumbbell curl exercise in standing supination

Group 0

• Brachial biceps
• Brachioradialis
• Brachialis
• Long handheld
• Superficial flexion of the fingers
• Radial flexor of the carpus
• Ulnar flexor of the carpus

Action
Elbow flexion

Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot

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