# Dumbbell Supination

URL: https://heatsy.app/ex/dumbbell-supination

Also known as: Dumbbell Forearm Supination, Seated Dumbbell Supination, DB Supination

Body region: Arms

## Muscles

- Main: Supinator
- Helps: Biceps, Brachioradialis
- Holds: Flexor Digitorum Superficialis, Extensor Carpi Ulnaris

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Sit next to a bench and rest your forearm on the pad, with the hand hanging past the edge.
2. Hold a dumbbell by one end, so the weighted end sticks out from the thumb side of your hand.
3. Start with the palm facing down, the dumbbell pointing in toward your body.
4. Rotate the forearm to lift the dumbbell until it points to the ceiling, thumb up.
5. 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.

## Alternatives

- [Dumbbell Pronation](https://heatsy.app/ex/dumbbell-pronation)
- [Dumbbell Curl](https://heatsy.app/ex/dumbbell-curl)