Dumbbell Lying Supination
Differentiation: Mechanics
This variation of a forearm exercise is unique. Here is how: you rotate the dumbbell from side to side, using one arm at a time. You perform a full set with one arm, | then switch the dumbbell to your other hand. Working individual sides allows you to intently focus on developing each forearm individually. Performing this exercise lying on your side limits your ability to cheat by using built-up body momentum | (like you might do when performing a standing forearm exercise). Preventing cheating forces you to exclusively work your forearm muscles. Finally, you use dumbbells for this exercise. Using dumbbells ensures each forearm lifts the same amount of weight. Using equal weight increases the overall symmetry of your forearms.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain one dumbbell.
3) Lie on your side lengthwise on the flat bench - with your knees bent for stability.
4) Extend one arm our over the edge of the bench. Your upper arm should extend across the pad. Your forearm and torso should form a 90-degree angle.
5) Hold the dumbbell so it is perpendicular to the floor.
6) Bend the elbow of your free hand so the forearm is roughly perpendicular to the floor.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Slowly rotate the dumbbell 180-degrees as you exhale.
3) More detail shown here.
4) Hold this position for a count of one second.
5) Then, inhale as you return the dumbbell to the starting position.
6) Repeat reps for a full set.
7) Then, turn onto your other side and repeat, using the other hand.
Proper Form
Pay special attention to following proper form by...
Make sure you are only moving your wrist to lift the weight, which will ensure that your forearms receive the maximum possible benefit.
Keep your working forearm parallel to the floor throughout the exercise.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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