Dumbbell Lying Supination

Forearms · Dumbbell

How to do it

Lie **on your side** on a flat bench with your top arm hanging and a dumbbell held **by one end**, palm down. With the elbow still, **rotate the wrist until your palm faces up**, hold a second and return slowly. It is the opposite of pronation and the one used in every curl. Strengthening both directions is what clears up elbow niggles. **Very light.** The classic mistake is helping by turning the shoulder instead of the forearm.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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