Cable Wrist Curl vs Dumbbell Lying Supination

Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.

Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.

Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.

Slowly lower your wrists back down to the starting position while inhaling.

Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.

Repeat for the recommended amount of repetitions.

Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.

Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.

Now raise the upper arm so that the forearm is parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you). The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.

As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling. At this point you will hold the contraction for a second.

As you breathe in, slowly go back to the starting position.

Repeat for the recommended amount of repetitions and then switch to the other arm.