Dumbbell lying supination

Dumbbell lying supination

Difficulty

Beginner

Category

Strength

Target Muscle

Forearms

Secondary Muscles

biceps, shoulders

Equipment

Dumbbell

Body Part

Lower arms

The dumbbell lying supination is an isolation exercise targeting the forearms, specifically focusing on the supinator muscles. It also engages the biceps and shoulders as secondary muscles. The movement involves curling dumbbells while lying on a bench, emphasizing forearm rotation and strength.

The dumbbell lying supination is an isolation exercise targeting the forearms, specifically focusing on the supinator muscles. It also engages the biceps and shoulders as secondary muscles. The movement involves curling dumbbells while lying on a bench, emphasizing forearm rotation and strength.

The dumbbell lying supination is an isolation exercise targeting the forearms, specifically focusing on the supinator muscles. It also engages the biceps and shoulders as secondary muscles. The movement involves curling dumbbells while lying on a bench, emphasizing forearm rotation and strength.

How to Do the Dumbbell lying supination

How to Do the Dumbbell lying supination

How to Do the Dumbbell lying supination

Lie flat on a bench with your feet flat on the ground. Hold a dumbbell in each hand with your palms facing up and your arms fully extended. Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

Related Exercises

Related Exercises

Dumbbell finger curls

Dumbbell lying pronation on floor

Dumbbell over bench wrist curl

Cable reverse wrist curl

Band reverse wrist curl

Dumbbell over bench one arm reverse wrist curl

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