Dumbbell Lying Supination

An intermediate strength exercise for the forearms, done with a dumbbell and a bench or box.

Movement guide

Dumbbell Lying Supination

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusForearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Barbell wrist curl over a bench demonstrated on the 3D figure

3D demoBarbell wrist curl over a benchBeginner · A barbell + A bench or box

Similar move, beginner grade.

This move

Dumbbell Lying Supination demonstrated on the 3D figure

3D demoDumbbell Lying SupinationIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

One-arm dead hang demonstrated on the 3D figure

3D demoOne-arm dead hangExpert · Pull-up bar + A step

Similar move, expert grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
Now raise the upper arm so that the forearm is parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you). The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.
As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling. At this point you will hold the contraction for a second.
As you breathe in, slowly go back to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Forearms.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Cable wrist curl demonstrated on the 3D figure

3D demoCable wrist curlBeginner · A cable machine + A bench or box

Dumbbell forearm rotation demonstrated on the 3D figure

3D demoDumbbell forearm rotationBeginner · A dumbbell + A bench or box

Dumbbell reverse curl demonstrated on the 3D figure

3D demoDumbbell reverse curlIntermediate · A dumbbell

Dumbbell reverse wrist curl over a bench demonstrated on the 3D figure

3D demoDumbbell reverse wrist curl over a benchBeginner · A dumbbell + A bench or box

Dumbbell wrist curl over a bench demonstrated on the 3D figure

3D demoDumbbell wrist curl over a benchBeginner · A dumbbell + A bench or box

Farmer's carry demonstrated on the 3D figure

3D demoFarmer's carryBeginner · A dumbbell + A kettlebell

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Questions people ask

What muscles does the Dumbbell Lying Supination work?

Mainly the forearms.

What equipment do I need for the Dumbbell Lying Supination?

A dumbbell + A bench or box.

Is the Dumbbell Lying Supination good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Barbell wrist curl over a bench.

What is an easier alternative to the Dumbbell Lying Supination?

Try the Barbell wrist curl over a bench. It works similar muscles at a lower grade.

How do I make the Dumbbell Lying Supination harder?

Progress to the One-arm dead hang, or add load, range or slower lowering once your form is solid.