Animated GIF · Available via API
gif_boxDumbbell Lying Supination On Floor
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fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell Lying Supination On Floor is a beginner single-joint isolation pushing exercise targeting the Forearms in the Lower Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
list_alt Step-by-Step Instructions
Lie flat on your back on the floor with your legs extended and your arms by your sides, holding a dumbbell in each hand.
Rotate your palms to face up, keeping your elbows close to your sides.
Slowly curl the dumbbells towards your shoulders, squeezing your forearms.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Forearms — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Dumbbell Lying Supination On Floor is classified as a Beginner strength exercise, so beginners and anyone new to training Lower Arms can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Lower Arms movements in a balanced routine.
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