dumbbell lying supination on floor

A lower arms exercise targeting the forearms, performed with dumbbell.

dumbbell lying supination on floor demonstration
dumbbell lying supination on floor — demonstration

Body part

Lower Arms

Equipment

Dumbbell

Target muscles

Forearms

Secondary muscles

Biceps, Shoulders

How to do dumbbell lying supination on floor

  1. Lie flat on your back on the floor with your legs extended and your arms by your sides, holding a dumbbell in each hand.

  2. Rotate your palms to face up, keeping your elbows close to your sides.

  3. Slowly curl the dumbbells towards your shoulders, squeezing your forearms.

  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.

  5. Repeat for the desired number of repetitions.

Muscles worked

Primary (target)

Forearms

Secondary

BicepsShoulders

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