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Weighted Seated Supination

Weighted Seated Supination

The Weighted Seated Supination exercise is a powerful upper body workout that targets the muscles in your forearms, biceps, and shoulders. It helps to build strength, stability, and definition in these areas, making it an excellent choice for those looking to enhance their arm strength and overall upper body muscularity. To perform the Weighted Seated Supination, you will need a weighted dumbbell or a barbell. Start by sitting on a bench or chair with your back straight and feet flat on the ground. Hold the dumbbell or barbell in an overhand grip with your palms facing down and your arms fully extended in front of you. Next, slowly rotate your wrists in an upward motion, so that your palms are facing up. Keep your elbows close to your sides and avoid any excessive movement in your upper body. Pause for a brief moment at the top of the motion, and then lower the weight back down with control to the starting position. It is important to note that the Weighted Seated Supination exercise should be performed with proper form and technique to ensure effectiveness and minimize the risk of injury. As with any exercise, start with a weight that is challenging but manageable, gradually increasing the load as you become stronger. Incorporating the Weighted Seated Supination exercise into your regular workout routine can help you develop stronger and more defined arms, improving your overall upper body strength and aesthetics. As always, consult with a fitness professional or trainer if you have any specific concerns or questions regarding this exercise or any other aspect of your fitness journey.


  • Sit on a bench or chair with your back straight and your feet flat on the floor.
  • Hold a dumbbell or any weighted object in front of your chest, with your palms facing down.
  • While keeping your elbows close to your body, slowly rotate your hands and forearms outward, so that your palms face up at the top of the movement.
  • Pause for a moment at the top of the movement, and then slowly rotate your hands and forearms back to the starting position, with your palms facing down.
  • Repeat the prescribed number of repetitions.
  • Remember to breathe throughout the exercise, exhaling as you rotate your hands up and inhaling as you rotate them back down.
  • Avoid using excessive weight that may compromise your form or strain your joints.
  • If you feel any pain or discomfort, stop the exercise and consult with a fitness professional.

Tips & Tricks

  • Focus on maintaining proper form to prevent injury and maximize the effectiveness of the exercise.
  • Gradually increase the weight used as you become stronger to continue challenging your muscles.
  • Engage your core muscles throughout the exercise to provide stability and support.
  • Ensure that your back is properly supported against the seat to maintain good posture.
  • Control the movement throughout the exercise, avoiding jerking or swinging motions.
  • Breathe steadily and continuously throughout each repetition to maintain oxygen flow to your muscles.
  • Use a full range of motion, moving through the entire range of motion for your shoulder joint.
  • Listen to your body and adjust the weight accordingly to avoid overexertion or strain.
  • Always warm up properly before starting the exercise to prepare your muscles and joints.
  • If you experience pain or discomfort, stop the exercise and consult with a healthcare professional.

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