Exercises / Lower arms / Dumbbell Lying Supination

Dumbbell Lying Supination

Dumbbell Lying Supination: step-by-step technique, the muscles it works and a demo clip. Equipment: dumbbell. Level: intermediate.

Technique demo: Dumbbell Lying Supination
Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentdumbbell
  • Levelintermediate
  • Forcepull
  • Typeisolation
  • Body partlower arms
Primary muscles
forearms, biceps
Secondary muscles
shoulders
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How to do it

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

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