Forearm Supination
Improve forearm strength! Rotate & build resilience with this simple, effective exercise. Perfect for rehabilitation or a focused forearm workout.
The Forearm Supination mainly works the forearms, with help from the biceps. You'll need: dumbbells.
Required Equipment
Forearm Supination Muscles Worked
Primary
Forearm Flexor (brachioradialis); Top Forearm (wrist extensors)
Secondary
Biceps (biceps brachii); Inner Forearm (wrist flexors)
How to do the Forearm Supination
Stand tall with good posture and keep your feet shoulder-width apart.
Bend your elbow at a 90-degree angle close to your side with your palm facing down.
Slowly rotate your forearm outward so your palm faces upward.
Hold the fully rotated position briefly while feeling the contraction in your forearm.
Return in a controlled motion back to the starting position with your palm facing down.
Forearm Supination FAQs
What muscles does the Forearm Supination work?
The Forearm Supination mainly works the forearms, with help from the biceps. The main muscles are the brachioradialis and wrist extensors.
What equipment do you need for the Forearm Supination?
Dumbbells.
What workout day should the Forearm Supination go on?
It belongs on pull day in a push/pull/legs routine.
What are some Forearm Supination variations and alternatives?
Similar exercises include the Bodyweight Wrist Radial Deviation with Supported Elbow, Bodyweight Wrist Ulnar Deviation with Supported Elbow, Cable Forearm Pronation and Dumbbell Floor Lying Pronation.
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