TETSUDumbbell Lying Supination
The Dumbbell Lying Supination is a dumbbell exercise for the lower arms that primarily targets the forearms, with the biceps and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
forearmslower arms
bicepsshoulders
dumbbell
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.
Common questions
What muscles does the Dumbbell Lying Supination work?
The Dumbbell Lying Supination primarily targets the forearms. The biceps and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Lying Supination?
You need a dumbbell to perform the Dumbbell Lying Supination.
How many sets and reps of the Dumbbell Lying Supination should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Lying Supination suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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