Weighted Seated Supination
Description
The weighted seated supination is a forearm builder that trains wrist rotation. The lifter sits with the forearm braced on a bench and holds a dumbbell at one end. The wrist rotates from palm down to palm up loading the forearm supinators.
Muscle Group
Equipment Required
Weighted Seated Supination Instructions
- Sit on a bench with the forearm braced flat on the thigh or bench.
- Hold a dumbbell by one end so it sits vertically.
- Let the wrist hang off the edge with palm facing down.
- Keep the forearm flat throughout.
- Rotate the wrist to turn the palm up toward the ceiling.
- Squeeze the forearm hard at the top.
- Rotate the wrist back to palm down with control.
- Complete reps and switch hands.
Weighted Seated Supination Form & Visual
Weighted Seated Supination Benefits
- Strong forearm builder
- Trains wrist supination
- Useful for grip strength
- Builds the biceps brachialis
- Strong arm wrestling carryover
- Easy to scale
Weighted Seated Supination Muscles Worked
- Forearm flexors
- Biceps brachii
- Brachioradialis
Weighted Seated Supination Variations & Alternatives
- Wrist Curl
- Reverse Wrist Curl
- Hammer Curl
- Pronation
