Lying Supination, Arm Down

Dumbbell Lying Supination, Arm Down Exercise

Target Muscle: Supinators (Forearms)

Workout Mechanics: Isolated | Workout Force: Pull Exercise | Utility: Auxiliary

Stablizer Muscle:

Synergists: Biceps Brachii

Lying Supination, Arm Down Instructions

Lying Supination, Arm Down Technique

Grasp unilaterally loaded dumbbell with pinkie finger next to weight side. Lie on bench on side with weight and position arm with "half dumbbell" on bench. Bend elbow approximately 90-degrees and tuck bent elbow under body. Position thumb up (pronated).

Lying Supination, Arm Down Form

Rotate dumbbell so thumb turns downward (supinated). Return and repeat.

Bench can be flat or slightly incline (0-30 degrees) so resistance occurs during final range of motion. If unilaterally loaded dumbbell, or "half dumbbell" is not available, grasp conventional dumbbell to one side of handle with thumb against inside surface. Also see conventional Dumbbell Lying Supination.

Related Dumbbell Exercises
1. Lying Supination
2. Seated Supination