The dumbbell lying supination on floor is an isolation exercise targeting the forearms, with secondary engagement of the bicep and shoulders. It involves lying on your back and performing a supination curl motion with dumbbells.
Also Works
BicepsShoulders
How to Perform
1
Lie flat on your back on the floor with your legs extended and your arms by your sides, holding a dumbbell in each hand.
2
Rotate your palms to face up, keeping your elbows close to your sides.
3
Slowly curl the dumbbells towards your shoulders, squeezing your forearms.
4
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Pin your elbow to the floor and rotate your palm upward using only the forearm, not the shoulder.
•Use light weight and focus on the full range of rotation from palm-down to palm-up.
•Pause at the fully supinated position for 1-2 seconds to build strength at the end range.
Common Mistakes
•Lifting the elbow off the floor during the rotation, which brings the bicep and shoulder into the movement.
•Using too heavy a weight, which makes it impossible to achieve full supination range of motion.
•Performing the exercise too quickly, which relies on momentum rather than muscular control.