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Forearms · Dumbbell · Beginner

How to do Dumbbell Lying Supination On Floor

The dumbbell lying supination on floor is an isolation exercise targeting the forearms, with secondary engagement of the biceps and shoulders. It involves lying on your back and performing a supination curl motion with dumbbells.

Dumbbell Lying Supination On Floor demonstration
Primary muscle
Forearms
Also works
Biceps and Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Forearms

How to do Dumbbell Lying Supination On Floor, step by step

  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

Dumbbell Lying Supination On Floor works your forearms as the main mover, with help from your biceps and shoulders.

Track Dumbbell Lying Supination On Floor in SPLYT

Dumbbell Lying Supination On Floor is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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