Dumbbell Lying Supination
An intermediate isolation strength exercise that works the forearms, using dumbbells.
Starting position
End position
How to Do Dumbbell Lying Supination
- Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
- Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
- Now raise the upper arm so that the forearm is parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you). The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.
- As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling. At this point you will hold the contraction for a second.
- As you breathe in, slowly go back to the starting position.
- Repeat for the recommended amount of repetitions and then switch to the other arm.
Muscles Worked
Alternatives to Dumbbell Lying Supination
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Dumbbell Lying Pronation
An intermediate isolation strength exercise that works the forearms, using dumbbells.
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2
Seated One-Arm Dumbbell Palms-Down Wrist Curl
An intermediate isolation strength exercise that works the forearms, using dumbbells.
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3
Bottoms-Up Clean From The Hang Position
An intermediate compound strength exercise that works the forearms, using a kettlebell.
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4
Palms-Down Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
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5
Palms-Up Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
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6
Plate Pinch
An intermediate isolation strength exercise that works the forearms.
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7
Seated Dumbbell Palms-Down Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
-
8
Seated Dumbbell Palms-Up Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
-
9
Seated One-Arm Dumbbell Palms-Up Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
-
10
Cable Wrist Curl
A beginner isolation strength exercise that works the forearms, using a cable machine.
Frequently Asked Questions
What muscles do dumbbell lying supination work?
Dumbbell Lying Supination primarily works the forearms.
What equipment do I need for dumbbell lying supination?
Dumbbell Lying Supination uses dumbbells.
Dumbbell Lying Supination: is it suitable for beginners?
Dumbbell Lying Supination is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of dumbbell lying supination?
Dumbbell Lying Pronation, Seated One-Arm Dumbbell Palms-Down Wrist Curl, Bottoms-Up Clean From The Hang Position train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell lying supination reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell lying supination can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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