Dumbbell Lying Supination On Floor

Also known as: lying dumbbell supination on floor

Beginner

Forearms

Dumbbell

Skip the guesswork: Dumbbell Lying Supination On Floor leans on independent dumbbell loading for muscle you built on purpose.

How to do Dumbbell Lying Supination On Floor

Lie flat on your back on the floor with your legs extended and your arms by your sides, holding a dumbbell in each hand.
Rotate your palms to face up, keeping your elbows close to your sides.
Slowly curl the dumbbells towards your shoulders, squeezing your forearms.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Lying Supination On Floor Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Lying Supination On Floor Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Dumbbell Lying Supination On Floor

Harder progression

Barbell Wrist Curl

Swap Dumbbell Lying Supination On Floor For

Modified Push Up To Lower Arms

Band Wrist Curl

Lever Gripper Hands

Dumbbell Lying Supination On Floor — Frequently Asked Questions

How do you do the Dumbbell Lying Supination On Floor?

Lie flat on your back on the floor with your legs extended and your arms by your sides, holding a dumbbell in each hand. Rotate your palms to face up, keeping your elbows close to your sides. Slowly curl the dumbbells towards your shoulders, squeezing 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 On Floor work?

The Dumbbell Lying Supination On Floor 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 On Floor should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Lying Supination On Floor good for beginners?

Yes. The Dumbbell Lying Supination On Floor 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 On Floor?

Try the Modified Push Up To Lower Arms, 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 On Floor the same as the lying dumbbell supination on floor?

Yes. The Dumbbell Lying Supination On Floor is also commonly called the lying dumbbell supination on floor. Different gyms and training programs label it differently, but "lying dumbbell supination on floor" refer to this same movement.