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Dumbbell Lying Supination On Floor · FitVault

Home ExercisesDumbbell Lying Supination On Floor

Demonstration

BeginnerIsolationDumbbell

Dumbbell Lying Supination On Floor

Forearms · Lower Arms

3

sets

12–15

reps

45s

Rest time

~5

Calories / set

Log a set

Instructions

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

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.

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