Beginner
DUMBBELL LYING SUPINATION ON FLOOR
Lower arms
Body Part
Forearms
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Forearms
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on your back on the floor with your legs extended and your arms by your sides, holding a dumbbell in each hand.
2
Step:2 Rotate your palms to face up, keeping your elbows close to your sides.
3
Step:3 Slowly curl the dumbbells towards your shoulders, squeezing your forearms.
4
Step:4 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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