The Dumbbell Wrist Supination targets the muscles of the forearm, specifically the supinator and biceps brachii. This exercise improves wrist strength and mobility.
- Stand or sit with a dumbbell in one hand, arm at your side.
- Rotate your wrist outward, turning your palm up.
- Return to the starting position and repeat for the desired number of repetitions.
How to perform the Dumbbell Wrist Supination
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Wrist 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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