The Dumbbell Lying Supination exercise is a strength training exercise that targets the muscles in the arms and shoulders. This exercise specifically targets the biceps brachii muscle.
How to perform
To perform the Dumbbell Lying Supination exercise, follow these step-by-step instructions:1. Lie flat on your back on a bench with your feet planted on the floor and your hips and back fully supported.
2. Hold a dumbbell in each hand with your arms extended straight down by your sides, palms facing up in a supinated grip.
3. Keeping your upper arms stationary, exhale as you bend your elbows and curl the dumbbells towards your shoulders, supinating your forearms as you lift.
4. Contract your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position, resisting the weight on the way down.
5. Repeat for the desired number of repetitions.
Remember to use a weight that is challenging but allows you to maintain proper form throughout the exercise. Consult with a fitness professional before beginning any new exercise program.
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.