Supinating Dumbbell Curl

Start with the dumbbells held at your sides in a neutral grip, palms facing your body. As you curl up, rotate your wrists so your palms face your shoulders by the top of the movement — the rotation should happen gradually through the middle of the rep, not all at once at the start or end. That changing grip works your biceps through more of their range than a fixed grip does. Reverse the rotation as you lower, arriving back at a neutral grip by the time your arms are straight. Keep the twist smooth and your elbows still at your sides; the rotation happens at your wrist and forearm, not by swinging your elbows out.