Dumbbell Bench over the Supination
Build bigger biceps with Dumbbell Bench over Supination! Isolate & conquer with this targeted arm exercise. Get ready to see results!
The Dumbbell Bench over the Supination mainly works the biceps and forearms. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Bench over the Supination Muscles Worked
Primary
Biceps (biceps brachii); Inner Forearm (wrist flexors)
Secondary
Forearm Flexor (brachioradialis); Side Biceps (brachialis)
Dumbbell Bench over the Supination Variations and Alternatives
How to do the Dumbbell Bench over the Supination
Select a dumbbell with an appropriate weight for your fitness level.
Sit on a flat bench with your feet firmly planted on the floor for stability.
Lean forward slightly and place your right arm against the inside of your right thigh, just above the knee, to support your upper body. The palm of your hand should be facing up, holding the dumbbell.
Keep your back straight and your head facing forward.
Flex your arm to curl the dumbbell upward, focusing on only moving your forearm, while keeping your upper arm stationary.
As you lift the weight, rotate your wrist so that your palm faces toward your shoulder at the top of the movement in a supination action.
Slowly lower the dumbbell back to the starting position, reversing the rotation of your wrist to return to the neutral grip with your palm facing up.
Complete all the reps for one arm, then switch to the other arm and repeat.
Aim for equal repetitions on both sides to maintain balanced strength.
Perform the desired number of sets for your workout program, ensuring to rest appropriately between sets.
Remember to engage your core throughout the exercise to help stabilize your body, and concentrate on a controlled, smooth motion to target the biceps effectively. Avoid using momentum or swinging the weight; the movement should be powered by the bicep muscle.
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Dumbbell Bench over the Supination FAQs
What muscles does the Dumbbell Bench over the Supination work?
The Dumbbell Bench over the Supination mainly works the biceps and forearms. The main muscles are the biceps brachii and wrist flexors.
What equipment do you need for the Dumbbell Bench over the Supination?
Exercise bench or dumbbells.
What workout day should the Dumbbell Bench over the Supination go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Bench over the Supination variations and alternatives?
Similar exercises include the Dumbbell Bench Single-Arm Neutral Wrist Curl, Dumbbell Floor Lying Pronation, Dumbbell Spin and Elbow & Forearm Supination Pronation Extension.
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