Dumbbell Lying Supination

Dumbbell Lying Supination

The dumbbell lying supination is a challenging exercise that targets the muscles in your forearm and the biceps brachii. It is an excellent way to increase strength and stability in your upper body while also improving grip strength. To perform the dumbbell lying supination, you will need a dumbbell of appropriate weight. Start by lying on a flat bench with your feet firmly planted on the ground and your knees bent. Hold the dumbbell with an underhand grip, palms facing down, and fully extend your arms towards the ceiling. Keeping your upper arms and elbows stationary, begin to rotate your wrists and supinate the dumbbell until your palms are facing upwards. Make sure to maintain control throughout the movement, focusing on squeezing your biceps and engaging your forearm muscles. Slowly lower the weight back down to the starting position, maintaining control and not allowing the dumbbell to swing or drop. Repeat for the desired number of repetitions, aiming for a challenging but manageable weight. The dumbbell lying supination is a versatile exercise that can be incorporated into your upper body workouts or used as part of a specific forearm and grip strength routine. Remember to start with a weight that is suitable for your fitness level and gradually increase the challenge as you become stronger and more comfortable with the movement. As always, if you experience any discomfort or pain, it is best to consult with a fitness professional before continuing with the exercise. Start incorporating the dumbbell lying supination into your routine to develop stronger and more defined biceps and forearms.


  • Lie on a flat bench with a dumbbell in each hand, palms facing each other.
  • Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
  • Lower the dumbbells towards your sides, while keeping your palms facing up.
  • Once your arms are fully extended by your sides, slowly rotate your palms towards the floor.
  • Pause at the bottom of the movement, feeling a stretch in your forearms.
  • Reverse the motion and rotate your palms back up towards the ceiling.
  • Bring the dumbbells back to the starting position with your arms extended straight up.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise for added stability and support.
  • Start with lighter dumbbells and gradually increase the weight as you progress.
  • Focus on a slow and controlled movement, avoiding any jerky or swinging motions.
  • Keep your wrists straight and maintain a neutral grip to avoid potential strain or injury.
  • Exhale as you lift the dumbbells and inhale as you lower them to maximize efficiency.
  • Ensure that your shoulders and hips remain in contact with the surface throughout the exercise.
  • To target the supinator muscle, concentrate on lifting the dumbbells towards your shoulder while keeping your upper arm still.
  • Consider incorporating this exercise into your upper body strength training routine for well-rounded development.
  • Always consult with a healthcare professional or certified trainer before attempting any new exercise, particularly if you have pre-existing medical conditions or injuries.
  • Remember to warm up your muscles before performing this exercise to reduce the risk of injury.


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