Pinpoint
Exercises/Strength
Dumbbell Lying Supination - starting position
Start
Dumbbell Lying Supination - ending position
End

Strength

Dumbbell Lying Supination

intermediatedumbbell·isolation·pull

Muscles Worked

Primary
Abductor digiti minimi of left handAbductor digiti minimi of right handabductor pollicis brevisabductor pollicis longusadductor pollicisbrachioradialisextensor carpi radialis brevisextensor carpi radialis longusextensor carpi ulnarisextensor digiti minimiextensor digitorumextensor indicisextensor pollicis brevisextensor pollicis longusflexor carpi radialisFlexor digiti minimi brevis of left handFlexor digiti minimi brevis of right handflexor digitorum longusflexor digitorum profundusflexor digitorum superficialisflexor pollicis brevisflexor pollicis longusFlexor retinaculum of left wristFlexor retinaculum of right wristHumeral head of left flexor carpi ulnarisHumeral head of left pronator teresHumeral head of right flexor carpi ulnarisHumeral head of right pronator teresOpponens digiti minimi of left footOpponens digiti minimi of left handOpponens digiti minimi of right footOpponens digiti minimi of right handopponens pollicispalmaris longuspronator quadratusSet of dorsal interossei of left handSet of dorsal interossei of right handSet of lumbricals of left handSet of lumbricals of right handSet of palmar interossei of left handSet of palmar interossei of right handsupinatorThird lumbrical of left footThird lumbrical of right footUlnar head of left flexor carpi ulnarisUlnar head of left pronator teresUlnar head of right flexor carpi ulnarisUlnar head of right pronator teres

How to Perform

1

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.

2

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

3

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.

4

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.

5

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

6

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

Alternatives to Dumbbell Lying Supination

Same muscles, different equipment or difficulty

→

Compare

Dumbbell Lying Supination vs Bottoms-Up Clean From The Hang Position→Dumbbell Lying Supination vs Cable Wrist Curl→Dumbbell Lying Supination vs Farmer's Walk→

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