Target Muscle

    Forearms

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Lying Supination

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

    Also Works

    BicepsShoulders

    How to Perform

    1. 1

      Lie flat on a bench with your feet flat on the ground.

    2. 2

      Hold a dumbbell in each hand with your palms facing up and your arms fully extended.

    3. 3

      Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms.

    4. 4

      Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Forearms Exercises

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