Rotating Bicep Curl - Free Weight

Other types of Rotating Bicep Curl: Resistance Tube Stability Ball

  • Stand with your feet together and abdominals engaged. Retract your scapulae and start with your palms facing the sides of your legs.

  • Pull your hands towards your shoulders slowly supinating your hands on the way up, pause when your forearms are vertical, then slowly lower your hands until your arms are fully extended, pronating your hands on the way down.

  • dumbbells

  • Arms  Biceps 

  • Biceps brachii, Brachialis, Brachioradialis

  • TIP: Supinating is bringing your thumbs away from your body. As you do so, keep your elbows slightly in front of your shoulders. If this is uncomfortable on your elbows, omit the rotation.

Variations for Rotating Bicep Curl

  • Preacher Curl

    This offers a slight incline to exercise the biceps from a different angle. It targets the brachialis.

  • Concentration Curl

    This exercise allows you to focus on one arm at a time and work the full range of motion without exhausting your traps as you may experience in standing bicep curls.

  • Bicep Curl

    The classic bicep exercise that you can spice up in various ways to keep things interesting.

  • Barbell Bicep Curl

    You may be able to lift five or ten pounds more using a bar than with dumbbells for these bicep curls.


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