Dumbbell Supination
Also known as: Dumbbell Forearm Supination, Seated Dumbbell Supination, DB Supination
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Sit next to a bench and rest your forearm on the pad, with the hand hanging past the edge.
- Hold a dumbbell by one end, so the weighted end sticks out from the thumb side of your hand.
- Start with the palm facing down, the dumbbell pointing in toward your body.
- Rotate the forearm to lift the dumbbell until it points to the ceiling, thumb up.
- Lower it back in slowly and repeat.
Cues
- Adjust the difficulty by moving your hand along the handle.
- Keep the elbow and forearm still on the pad.
Common mistakes
- Lifting the elbow to help the rotation.
- Rushing the lowering phase.