Dumbbell Lying Supination

Dumbbell Lying Supination


This exercise involves lying on your back with a dumbbell in each hand, palms facing up. You then lift the dumbbells towards your chest, keeping your elbows close to your body, and then lower them back down to the starting position. This exercise primarily targets the biceps and forearms.

Muscle Group

Equipment Required

Dumbbell Lying Supination Instructions

  1. Start by lying on your back on a flat bench with your feet flat on the floor and your knees bent.
  2. Hold a dumbbell in each hand with your palms facing down and your arms extended straight up towards the ceiling.
  3. Slowly rotate your palms so that they are facing up towards the ceiling, while keeping your arms straight.
  4. Lower the dumbbells back down to the starting position with your palms facing down.
  5. Repeat for the desired number of repetitions.

Dumbbell Lying Supination Form & Visual

Dumbbell Lying Supination

Dumbbell Lying Supination Benefits

  • Strengthens the muscles in the chest, shoulders, and arms
  • Improves posture and stability in the upper body
  • Targets the biceps and forearms for added arm definition
  • Can be done with a variety of weights to increase or decrease intensity
  • Engages the core muscles for added abdominal strength

Dumbbell Lying Supination Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (anterior deltoid)
  • Triceps brachii
  • Biceps brachii

Dumbbell Lying Supination Variations & Alternatives