Dumbbell Lying Supination (Forearms) – Exercise Guide

Muscles worked: Forearms

Equipment needed: Dumbbell


1. Lie sideways on a flat bench with one arm holding a dumbbell. Have the other hand on top of the bench folded with your head on it.

2. Using the arm holding the dumbbell, bend the elbow so that it creates a 90-degree angle between the upper arm and the forearm.

3. Raise the upper arm so that the forearm is parallel to the floor and perpendicular to your torso. This should make the forearm will be directly in front of you. The upper arm will be stationary by your torso and should be parallel to the floor This is your starting position.

4. While breathing out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. Continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling. Then hold the contraction.

5. While breathing in, slowly go back to the starting position.

6. Repeat for the recommended amount of repetitions and then switch to the other arm.

Caution: Avoid lifting heavy weight with this exercise. Too much weight will cause rotator cuff injury.

Variations/How To


This same motion can be performed standing and with cables.

Alternate Exercises for Dumbbell Lying Supination

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!