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Exercises · Strength

Dumbbell Lying Supination

Dumbbell Forearms

The Dumbbell Lying Supination is a strength movement that targets your forearms. Here's how to do it with clean form.

How to do the Dumbbell Lying Supination

  1. Lie on your back or sit with your forearm supported and a dumbbell in one hand, palm facing down.
  2. Rotate your forearm so your palm turns fully upward.
  3. Reverse back to the start under control.
  4. Keep your elbow pinned and still — isolate the rotation to the forearm.

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