Dumbbell Lying Supination

Muscles

Target
Supinator

Synergists
Biceps Brachii

Instructions

Preparation
Grasp unilaterally loaded dumbbell with weight placed on side with pinkie finger. Lie on bench on side with weight position arm with "half dumbbell" on bench. Bend elbow approximately 90-degrees. Keep bent elbow tucked under body. Position thumb up (pronated).

Execution
Rotate dumbbell so thumb turns downward (supinated). Return and Repeat.

Comments
Bench can be flat or slightly incline (0-30 degrees) so resistance occurs throughout full range of motion. If a unilaterally loaded dumbbell, or "half dumbbell" is not available, grasp a conventional dumbbell to one side of handle with thumb against inside surface.

Source: exrx.net