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Seated Supination

Dumbbell Seated Supination Exercise

Seated Supination

Target Muscle: Supinators (Forearms)

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

Stablizer Muscle:

Synergists: Biceps Brachii

Seated Supination Instructions

Seated Supination Technique

Sit next to elevated surface, approximately arm pit height. With hand of arm next to elevated surface, grasp unilaterally loaded dumbbell; thumb next to side with weight. Bend elbow approximately 90-degrees and place upperarm on elevated surface. Position thumb downward (pronated).

Seated Supination Form

Rotate dumbbell so thumb turns upward (supination). Return and repeat.

If a unilaterally loaded dumbbell, or "half dumbbell" is not available, grasp a conventional dumbbell to one side of handle with pinkie against inside surface.

Related Dumbbell Exercises
1. Lying Supination
2. Lying Supination, Arm Down

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