Perform the Dumbbell Over the Bench Supination to target your forearm muscles effectively.
- Lie face down on a bench, holding a dumbbell in one hand.
- Allow your arm to hang off the side of the bench, palm facing up.
- Supinate your wrist by rotating your palm upward while lifting the dumbbell.
- Lower the dumbbell back to the starting position and repeat.
How to perform the Dumbbell Over the Bench Supination
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Over the Bench Supination using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your forearms rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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