Supinating Incline Dumbbell Curl

Rest your back on an incline bench and let the dumbbells hang beside you. Start with your palms facing each other.

Bend your elbows while keeping your upper arms in place. Rotate your forearms so your palms turn upward as you lift.

Lower the dumbbells slowly while rotating your palms back to face each other.

Use your biceps to bend your elbows and control the forearm rotation. Keep your wrists aligned with your forearms.

Avoid driving your elbows far forward or rocking your body. Do not imitate rotation by bending your wrists.

Exhale as you lift and inhale as you lower.

Blend a hammer grip at the bottom into a palms-up grip at the top. This differs from a fixed-grip incline curl.