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Forearms
Dumbbell Lying Supination
The dumbbell lying supination is a specific exercise designed to isolate the forearm muscles that twist your wrist. It also works your biceps and shoulders. By lying on a bench and curling the weights, you focus on rotating your forearms and building strength without using other muscles to help.
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How to Perform
- 1Lie on your back on a flat bench with your feet flat on the floor.
- 2Hold a dumbbell in each hand with your arms straight and palms facing the ceiling.
- 3Keep your upper arms still and curl the weights up toward your shoulders by squeezing your forearms.
- 4Stop for a second at the top, then slowly lower the weights back down to the start.
- 5Do this again for the number of times you want.
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