Target Muscle

    Forearms

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Lying Supination on Floor

    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. 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. 2

      Rotate your palms to face up, keeping your elbows close to your sides.

    3. 3

      Slowly curl the dumbbells towards your shoulders, squeezing your forearms.

    4. 4

      Pause for a moment at the top, then slowly lower the dumbbells back down 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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