Dumbbell Lying Supination

Technique

How to perform Dumbbell Lying Supination

1. Lie on your side on a bench with the working arm underneath you and its upper arm tucked beside your torso.
2. Keep the elbow bent about 90 degrees and position the forearm clear of the bench so the hand can rotate freely.
3. Hold one dumbbell off-center with the thumb and index-finger side near an end plate, leaving more handle and weight beyond the little-finger side.
4. Keep your wrist straight and start with the longer end lower so supination must raise it against gravity.
5. Supinate your forearm to lift the longer end without moving the upper arm or changing the elbow angle.
6. Lower the dumbbell by slowly reversing the forearm rotation, then repeat before changing sides.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.