Lying Supination (Dumbbell)

An isolation exercise for the forearms performed lying on a bench that focuses on supination movement with a dumbbell.

Instructions

1. Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on the bench folded to rest your head on it.
2. Bend the elbow of the arm holding the dumbbell to create a 90-degree angle between the upper arm and forearm.
3. Raise the upper arm so that the forearm is parallel to the floor and perpendicular to your torso. The upper arm stays stationary by your torso, parallel to the floor throughout. This is your starting position.
4. As you breathe out, externally rotate your forearm, lifting the dumbbell in a semicircle motion while maintaining the 90-degree angle between upper arm and forearm.
5. Continue rotation until the forearm is perpendicular to the floor and pointing toward the ceiling, then hold the contraction for a second.
6. As you breathe in, slowly return to the starting position and repeat.

Tips

• Keep the upper arm completely stationary against the bench to isolate the forearm
• Move only at the wrist and forearm; the upper arm should not move at all
• Use controlled motion without jerking or momentum
• Focus on the stretch in the forearm muscles during the downward phase
• Perform all reps on one arm before switching