Muscles worked
forearms, biceps, shoulders
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dumbbell lying supination
- Body part
- lower arms
- Equipment
- dumbbell
- Target muscle
- forearms
- Muscle group
- biceps
How to perform it
- 1
Lie flat on a bench with your feet flat on the ground.
- 2
Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
- 3
Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms.
- 4
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- 5
Repeat for the desired number of repetitions.
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