How to do the Dumbbell Lying Supination
Dumbbell Lying Supination is a beginner single-joint isolation pushing exercise targeting the Forearms in the Lower Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Dumbbell Lying Supination demonstration · © GymiaFit
Dumbbell Lying Supination at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Lying Supination step by step
- 1Lie flat on a bench with your feet flat on the ground.
- 2Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
- 3Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms.
- 4Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Lying Supination — questions
What muscles does the Dumbbell Lying Supination work?
The Dumbbell Lying Supination primarily targets the Forearms. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Lying Supination?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Lying Supination suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying Supination?
Dumbbell Lying Pronation, Dumbbell Lying Pronation On Floor, Dumbbell Lying Supination On Floor train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Lying Supination demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.