Dumbbell Lying Supination

What it is

This isolation exercise strengthens your forearms, specifically targeting the supination movement. Lying on a bench, you will use a dumbbell to rotate your forearm upwards against resistance. This helps build rotational strength and stability in your lower arm.

Technique tips

• Maintain a stationary upper arm throughout the exercise.
• Keep your elbow bent at a consistent 90-degree angle.
• Control the rotation smoothly; avoid using momentum.
• Exhale as you rotate the dumbbell upward.
• Briefly hold the peak contraction at the top.
• Slowly return to the starting position for better control.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.