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Dumbbell Lying Supination

in Forearms Exercise


Main Muscle Worked: Forearms

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Dumbbell Lying Supination - Exercise Guide

Step 1

Lie sideways on a flat bench. One arm should be folded so you can rest your head on it while the other holds a dumbbell.

Step 2

Bend the elbow of your working arm until your upper arm and forearm are perpendicular with each other.

Step 3

Raise your upper arm just enough so that your forearm is parallel to the floor and perpendicular to your upper body. Keep your upper arm stationary all throughout this exercise. This is your starting position.

Step 4

Rotate your forearm outward, creating a semicircular motion. Continue until your forearm is perpendicular to the floor. Exhale as you do this movement while maintaining the angle on your elbow.

Step 5

Pause for a moment then slowly go back to your starting position.

Step 6

Repeat until the recommended amount of repetitions is achieved and then switch to the other arm.


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