Dumbbell Lying Supination

Target muscle

Forearms

Also works

Biceps, shoulders

Equipment

Dumbbell

Body part

Lower arms

How to do the dumbbell lying supination

1. Lie flat on a bench with your feet flat on the ground.
2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
3. Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms.
4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the forearms. The biceps and shoulders work as secondary muscles. See all forearm exercises or every dumbbell exercise.