Skip to content

Home Exercises Workouts Favorites Dashboard

FitVault

Unlock your strength.

For educational use. Always consult a professional before starting a new training program.

Product

Home
Exercises
Workouts
Favorites
Dashboard

Resources

ideapadkn@gmail.com
GitHub

Created by Kamron Karimov

© 2026 FitVault. All rights reserved.

Home
Exercises
Workouts
Favorites
Dashboard

Home ExercisesDumbbell Lying Supination

Demonstration

BeginnerIsolationDumbbell

Dumbbell Lying Supination

Forearms · Lower Arms

3

sets

12–15

reps

45s

Rest time

~5

Calories / set

Log a set

Instructions

1
Lie flat on a bench with your feet flat on the ground.
2
Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
3
Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms.
4
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
5
Repeat for the desired number of repetitions.

Muscles worked

Primary

Forearms

biceps

Secondary

bicepsshoulders

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

Related exercises

Band Reverse Wrist Curl

Resistance band

Band Reverse Wrist Curl

Forearms · Lower Arms

Band Wrist Curl

Resistance band

Band Wrist Curl

Forearms · Lower Arms

Barbell Palms Down Wrist Curl Over A Bench

Barbell Palms Down Wrist Curl Over A Bench

Forearms · Lower Arms

Barbell Palms Up Wrist Curl Over A Bench

Barbell Palms Up Wrist Curl Over A Bench

Forearms · Lower Arms

Barbell Revers Wrist Curl V. 2

Barbell Revers Wrist Curl V. 2

Forearms · Lower Arms

Barbell Reverse Wrist Curl

Barbell Reverse Wrist Curl

Forearms · Lower Arms

Barbell Standing Back Wrist Curl

Barbell Standing Back Wrist Curl

Forearms · Lower Arms

Barbell Wrist Curl

Barbell Wrist Curl

Forearms · Lower Arms

Alternatives

Band Reverse Wrist Curl

Resistance band

Band Reverse Wrist Curl

Forearms · Lower Arms

Band Wrist Curl

Resistance band

Band Wrist Curl

Forearms · Lower Arms

Barbell Palms Down Wrist Curl Over A Bench

Barbell Palms Down Wrist Curl Over A Bench

Forearms · Lower Arms

Barbell Palms Up Wrist Curl Over A Bench

Barbell Palms Up Wrist Curl Over A Bench

Forearms · Lower Arms

Barbell Revers Wrist Curl V. 2

Barbell Revers Wrist Curl V. 2

Forearms · Lower Arms

Barbell Reverse Wrist Curl

Barbell Reverse Wrist Curl

Forearms · Lower Arms

Dumbbell Lying Supination · FitVault