Dumbbell Lying Supination

Setup

1. 01Lie on a flat bench holding a light dumbbell by one end for an offset load.
2. 02Bend the elbow to 90 degrees and keep the upper arm fixed against your side or the bench.
3. 03Start with the palm facing down and the dumbbell head offset toward the midline.
4. 04Set the wrist straight and keep it locked in that position.

Execution

1. 01Rotate the forearm so the palm turns from facing down to facing up.
2. 02Move deliberately against the leverage of the offset dumbbell head.
3. 03Pause for a beat in full supination.
4. 04Rotate back to the palm-down start under the same control.

Checkpoints

• -Elbow angle stays at 90 degrees throughout.
• -Rotation comes from the forearm, not the shoulder or wrist.
• -The dumbbell head sweeps a full arc on each rep.
• -Speed stays slow enough to control both end ranges.

Common mistakes

• -Gripping the center of the handle and losing the offset resistance.
• -Rolling the shoulder outward to fake a larger range.
• -Whipping the weight through the midpoint of the arc.
• -Loading too heavy and losing wrist position.