Dumbbell Lying Supination
Also known as: lying dumbbell supination
Dumbbell Lying Supination is a safe first rung on the ladder and fits late in an arms workout.
How to do Dumbbell Lying Supination
- Lie flat on a bench with your feet flat on the ground.
- Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
- Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Lying Supination Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Lying Supination Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Dumbbell Lying Supination
Swap Dumbbell Lying Supination For
Dumbbell Lying Supination — Frequently Asked Questions
How do you do the Dumbbell Lying Supination?
Lie flat on a bench with your feet flat on the ground. Hold a dumbbell in each hand with your palms facing up and your arms fully extended. Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Lying Supination work?
The Dumbbell Lying Supination primarily targets the forearms. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Lying Supination should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lying Supination good for beginners?
Yes. The Dumbbell Lying Supination is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Lying Supination?
Try the Wrist Circles, Band Wrist Curl or the Lever Gripper Hands. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Lying Supination the same as the lying dumbbell supination?
Yes. The Dumbbell Lying Supination is also commonly called the lying dumbbell supination. Different gyms and training programs label it differently, but "lying dumbbell supination" refer to this same movement.
