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All exercises

Dumbbell lying supination on floor

Beginner

Dumbbell lying supination on floor 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 your back on the floor with your legs extended and your arms by your sides, holding a dumbbell in each hand.
  2. 2Rotate your palms to face up, keeping your elbows close to your sides.
  3. 3Slowly curl the dumbbells towards your shoulders, squeezing your forearms.
  4. 4Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

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

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