Dumbbell Lying Supination

in Forearms Exercise

Main Muscle Worked: Forearms

Share -

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.

Call 800-277-4041 for a Free Consultation

What to expect during your consultation:
  • Usually takes 15-30 minutes
  • Completely confidential
  • No obligation to purchase anything
  • We will discuss your symptoms along with your health and fitness goals
  • Free post-consult access for any additional questions you may have
Contact Us Page

Genemedics® Health Institute is a global premier institute dedicated to revolutionizing health and medicine through healthy lifestyle education, guidance and accountability in harmony with functional medicine. Our physician-supervised health programs are personally customized to help you reach your health and fitness goals while looking and feeling better than ever.