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Dumbbell Lying Supination on Floor

Dumbbell Lying Supination on Floor

The Dumbbell Lying Supination on the Floor is a fantastic exercise that targets the muscles in your forearms, upper back, and shoulders. It involves a simple yet effective movement using dumbbells, which can be easily performed at home or in the gym. To perform this exercise, you will need a set of dumbbells and a flat surface to lie on. Start by lying face down on the floor, holding a dumbbell in each hand with your palms facing down. Your arms should be fully extended in front of you, with a slight bend at the elbows. Next, while keeping your arms straight, slowly rotate your hands and the dumbbells until your palms are facing upwards. This movement should be controlled and deliberate, focusing on engaging the muscles in your forearms and upper back. Hold the supinated position for a moment, squeezing your shoulder blades together to maximize the engagement of the muscles. Once you have reached the fully supinated position, gently lower the dumbbells back to the starting position, returning your palms to a facing-down position. Repeat this movement for the desired number of repetitions, ensuring that you maintain proper form and control throughout. The Dumbbell Lying Supination on the Floor is an excellent exercise for improving grip strength, shoulder stability, and posture. It can be incorporated into your upper body workouts or used as a standalone exercise to specifically target the muscles in your forearms and upper back. Remember to start with lighter weights and gradually increase the resistance as you become more comfortable and confident with the movement. As always, it's important to listen to your body, use proper form, and consult with a fitness professional if you have any concerns or questions. Remember to warm up properly before engaging in any exercise routine and to cool down afterward to prevent injury and promote recovery. So grab those dumbbells and give the Dumbbell Lying Supination on the Floor a try to enhance your upper body strength and muscular development!


  • Lie down on your back on a flat surface, such as the floor, with your knees bent and feet flat on the ground.
  • Hold a dumbbell in each hand and fully extend your arms toward the ceiling, palms facing each other.
  • Keeping your upper arms still, slowly lower the dumbbells towards the sides of your body.
  • While lowering the dumbbells, rotate your wrists outward so that your palms end up facing away from you.
  • Pause for a moment at the bottom of the movement, feeling the stretch in your forearms.
  • Reverse the movement, rotating your wrists inward to return to the starting position with palms facing each other.
  • Repeat for the desired number of repetitions, maintaining control and focus throughout the exercise.

Tips & Tricks

  • Start with a weight that challenges you but allows for proper form.
  • Engage your core throughout the exercise to maintain stability.
  • Keep your arms straight and your elbows slightly bent throughout the movement.
  • Ensure a slow and controlled motion without using momentum.
  • Exhale as you lift the dumbbell up, and inhale as you lower it back down.
  • Focus on feeling the contraction in your forearms and biceps.
  • Gradually increase your dumbbell weight as you get stronger.
  • Perform the exercise on a soft surface or use a mat for comfort.
  • Consult with a fitness professional to ensure correct form and technique.
  • Eat a balanced diet to support muscle growth and recovery.


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