Dumbbell Lying Supination
How to do the Dumbbell Lying Supination with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Forearms
,
Dumbbell
How to do the Dumbbell Lying Supination
- 1
Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
- 2
Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
- 3
Now raise the upper arm so that the forearm is parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you). The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.
- 4
As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling. At this point you will hold the contraction for a second.
- 5
As you breathe in, slowly go back to the starting position.
- 6
Repeat for the recommended amount of repetitions and then switch to the other arm.
Log it, see it on your body.
Every Dumbbell Lying Supination set you log feeds Ascend's anatomy heatmap, so your forearms volume is visible at a glance, and counts toward your bodyweight-strength tier.
More forearms exercises
Dumbbell Lying Supination: common questions
What muscles does the Dumbbell Lying Supination work?
The Dumbbell Lying Supination primarily works the Forearms.
Is the Dumbbell Lying Supination suitable for beginners?
The Dumbbell Lying Supination is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Dumbbell Lying Supination?
To do the Dumbbell Lying Supination you'll need a dumbbell.
Is the Dumbbell Lying Supination a compound or isolation exercise?
The Dumbbell Lying Supination is an isolation exercise, it targets the forearms through a single joint, which makes it useful for focused, targeted work.
How do I do the Dumbbell Lying Supination with correct form?
Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it. Follow the full step-by-step above for the complete movement.
Log your Dumbbell Lying Supination sets, free.
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