Dumbbell Lying Supination
Trains the Forearm Flexors and Forearm Extensors.
- Equipment
- Dumbbells
- Mechanic
- Isolation
- Force
- Pull
- Level
- Intermediate
How to do it
- Lie on your side on a bench or the floor with the working arm on top.
- Hold a light dumbbell by one end only, so the weight hangs past your fist.
- Rest the working forearm along your side with the elbow bent to a right angle.
- Start with the palm facing down and the dumbbell vertical.
- Rotate the forearm to turn the palm upward through a quarter turn.
- Return under control, then finish the side before swapping.
Common mistakes
- Holding the dumbbell in the middle. One end only; a balanced dumbbell gives the forearm nothing to rotate against.
- Letting the elbow lift away from the body. It stays pinned; once it moves, the shoulder is doing the turning.
- Going heavy. The lever is long and the action is small, and the wrist is what gives out first.
- Treating it as a biceps exercise because the biceps supinates. It does — and with the elbow bent and fixed at a right angle, the forearm rotators are what this loads through a range.