The Supinator Bicep Curl Exercise: A Comprehensive Guide

Img Credit: Chris and Eric Martinez (see video below)

If you’re looking to build your biceps, the supinator bicep curl exercise is an excellent way to do so. This exercise is a variation of the traditional bicep curl that also targets the bicep muscles while engaging the forearm muscles.

This article provides a comprehensive guide to the supinator bicep curl exercise, including the benefits, what body parts are impacted, the equipment you’ll need, the steps for doing the workout, and what mistakes to avoid.

Benefits of the Supinator Bicep Curl Exercise

The supinator bicep curl exercise is a highly effective exercise for building bicep muscles. Here are some benefits of the exercise:

Muscle Growth: It is splendid for building bicep muscles. When performed correctly, the exercise can lead to significant muscle growth.

Increased Strength: It is a magnificent way to increase upper body strength. As you lift heavier weights over time, your bicep muscles will become stronger, which can help you perform other exercises better.

Improved Grip Strength: It engages the forearm muscles, which can improve your grip strength. This can be beneficial in various activities, such as lifting weights or carrying heavy objects.

What Body Parts Are Impacted by the Supinator Bicep Curl Exercise?

The supinator bicep curl exercise is considered an isolation exercise, not a multijoint exercise, as only one elbow joint is involved. It primarily targets the biceps brachii muscle, which is the large muscle located in the front of the upper arm.

This muscle is responsible for flexing the elbow joint, and its size and definition are often associated with strength and athleticism.

Additionally, this exercise also engages the brachialis muscle, located underneath the biceps muscle, and the brachioradialis muscle, located in the forearm.

The Equipment you’ll need to Perform the Supinator Bicep Curl Exercise

You will need a few pieces of equipment to perform the supinator bicep curl exercise. First, depending on your preference, you’ll need a set of dumbbells or a barbell. The dumbbell provides freedom of movement in the wrist, and the range of motion is similar to when you’re using a straight weight bar.

The weight of the dumbbells or the barbell should be appropriate for your fitness level, so choose a weight that allows you to perform 8-12 reps with proper form.

You can complete this exercise while sitting or standing. If you are sitting, you’ll need a workout bench or a stable chair.

Steps for Doing the Supinator Bicep Curl Exercise

Step 1: Begin by standing with your feet shoulder-width apart, your back straight, and your arms at your sides.

Step 2: Hold a dumbbell or a barbell with an underhand grip, which means your palms should be facing upward.

Step 3: Your hands should be shoulder-width apart, and your elbows should be close to your body.

Step 4: Slowly curl the weight up towards your shoulders while keeping your elbows close to your sides.

Step 5: At the top of the movement, squeeze your biceps muscles for a second or two.

Step 6: Slowly lower the weight back down to the starting position, and repeat for the desired number of reps.

Remember to exhale as you curl the weight up and inhale as you lower it back down. You can also choose to lift two dumbbells at the same time or one after the other. Here is a video for completing the supinator bicep curl exercise.

What Mistakes to Avoid when Performing the Supinator Bicep Curl Exercise

While the supinator bicep curl exercise is a simple exercise, there are a few common mistakes that people make that can decrease its effectiveness and increase the risk of injury. Here are some mistakes to avoid:

  • Avoid swinging your arms or using momentum to lift the weight. Keep your elbows close to your sides throughout the movement.
  • Don’t lift the weight too quickly or use a weight that is too heavy for your fitness level. This can strain your muscles and increase the risk of injury.
  • Keep your back straight and avoid hunching over as you lift the weight. This can strain your back muscles and lead to back pain.
  • If you are using adjustable dumbbells, we recommend keeping the weights nearer to the side where your pinkie finger is and as close as possible to the edge of the bar to avoid hitting your thigh or torso.


The supinator bicep curl exercise is a simple yet highly effective exercise for building bicep muscles. By following the steps outlined in this article, you can ensure that you perform the exercise correctly, avoiding common mistakes that can lead to injury or decrease effectiveness.

Remember to start with a weight appropriate for your fitness level and gradually increase the weight over time. The supinator bicep curl exercise can be modified to add variety to your workout routine or target different areas of the bicep muscles.

Check out the tricep extension for other exercises to work out your arms!