The Dumbbell Lying Supination On Floor exercise is a variation of the traditional bicep curl that targets the biceps and forearms. It is performed lying on the floor with dumbbells in hand, focusing on supinating the wrists (turning the palms up) during the curl.
How to perform
Here are the step by step instructions for the Dumbbell Lying Supination On Floor exercise:1. Start by lying flat on your back on the floor with your knees bent and feet flat on the ground.
2. Hold a dumbbell in each hand with your arms extended straight down towards the floor, palms facing in towards your body (pronated grip).
3. Keeping your upper arms stationary and elbows locked in place, slowly curl the dumbbells towards your shoulders by rotating your wrists outward so that your palms face up (supinated grip).
4. Hold the contraction at the top for a moment, then slowly lower the weights back down to the starting position.
5. Repeat for the desired number of repetitions, focusing on controlling the movement and keeping tension in the biceps throughout.
6. To increase the difficulty, you can use heavier dumbbells or perform the exercise on an incline bench for a greater range of motion.
Remember to maintain proper form throughout the exercise and avoid swinging or using momentum to lift the weights. It's important to start with a weight that is challenging but allows you to complete the exercise with proper form.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.