curl up with the palms supinated, rotate at the top, lower with them pronated
you get the strong position for the concentric and the weak one for the
eccentric, which loads the biceps on the way up and the forearms on the way
down
one movement covering both grip rotations, so the weight is set by whichever
half is weaker
Execution
Stand with a dumbbell in each hand, palms facing forward, elbows at your sides.
curl the dumbbells up with your palms up, together or alternating
rotate your palms to face down at the top
lower them slowly with the palms down, resisting the whole way
rotate back to palms up at the bottom
keep your upper arms still throughout
Alternating arms works well here: it flows better than curling both together and
lends the concentric a natural bit of body English. Either way the lowering half
is the point, so take it slower than the curl.
Purpose
curl up with the palms supinated, rotate at the top, lower with them pronated
you get the strong position for the concentric and the weak one for the
eccentric, which loads the biceps on the way up and the forearms on the way
down
one movement covering both grip rotations, so the weight is set by whichever
half is weaker
Execution
Stand with a dumbbell in each hand, palms facing forward, elbows at your sides.
curl the dumbbells up with your palms up, together or alternating
rotate your palms to face down at the top
lower them slowly with the palms down, resisting the whole way
rotate back to palms up at the bottom
keep your upper arms still throughout
Alternating arms works well here: it flows better than curling both together and
lends the concentric a natural bit of body English. Either way the lowering half
is the point, so take it slower than the curl.