Concentric
Single-arm supinated curl
Strengthen the biceps and its tendons.
CompleteAlso called: biceps curl, supinating curl
Why it is used in rehab
The long-head biceps tendon runs into the shoulder next to the supraspinatus, so many people with cuff pain also have biceps involvement; the biceps also helps restrain anterior dislocation (PDF pp. 364, 400).
Starting position
Stand, arm at your side, palm facing in.
Step-by-step
- Keeping the elbow near your side, curl the dumbbell up.
- Turn the palm up and toward you as you lift (supination); lower slowly.
Movement mechanics: Elbow flexion with supination.
📖 Rehab Science instructions paraphrased from the book’s exercise description
Coaching notes
Common mistakes
- Swinging the body
- Elbow drifting forward
Easier variation
- Lighter weight
Advanced variation
- 3-second lowering
ℹ Additional explanation
Where it appears in Rehab Science
| Protocol | Phase | Group | Prescription | |
|---|---|---|---|---|
| Shoulder Pain | 3 | Exercises | Do 3 sets of 10–15 reps · Push sets to fatigue | 396 |
| Shoulder Instability | 3 | Exercises | Do 3 sets of 10–15 reps · Push sets to fatigue | 414 |
| Biceps Tendinopathy | 2 | Resistance Exercises | Do 3 sets of 10–15 reps · Push sets to fatigue · All banded exercises can be done using a cable machine | 452 |
| Golfer’s Elbow | 3 | Exercises | Do 3 sets of 10–15 reps unless otherwise noted · Push sets to fatigue | 502 |
Source: Rehab Science · Ch 16 · PDF pp. 396–502show sources ▾
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.