Dumbbell Lying Supination on Floor

Setup

1. 01Lie on your back on the floor with knees bent and feet flat.
2. 02Hold a light dumbbell by one end so the load is offset.
3. 03Rest the upper arm on the floor, elbow bent to 90 degrees, forearm vertical.
4. 04Begin with the palm turned toward the floor direction or your midline.

Execution

1. 01Rotate the forearm to turn the palm toward the ceiling.
2. 02Resist the offset dumbbell head through the entire arc.
3. 03Hold full supination briefly without bending the wrist.
4. 04Rotate back to the start position under control.

Checkpoints

• -Upper arm and elbow stay glued to the floor.
• -Forearm stays vertical while it rotates.
• -Wrist stays neutral so rotation does the work.
• -The turn is smooth in both directions with no flick at the top.

Common mistakes

• -Letting the elbow rise off the floor to gain range.
• -Turning the drill into a wrist curl.
• -Holding the dumbbell by the middle of the handle.
• -Rushing reps and losing tension at the extremes of the arc.