Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Dumbbell lying supination

Beginner

Dumbbell lying supination is a isolation dumbbell exercise for the forearms, also working the biceps and front delts.

What it works

Primary muscle

Forearms

Also works

BicepsFront delts

Equipment
Dumbbell
Movement
Pull
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Lie flat on a bench with your feet flat on the ground.
  2. 2Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
  3. 3Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms.
  4. 4Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell lying supination on floorDumbbell
  • Dumbbell lying pronationDumbbell
  • Dumbbell seated one arm rotateDumbbell
  • Dumbbell lying pronation on floorDumbbell
  • Dumbbell finger curlsDumbbell
  • Finger curlsBarbell
Logged today · 90 seconds restDumbbell lying supination

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band