Dumbbell Over the Bench Supination Exercise Guide
Exercise Profile
- Target
- Wrist Flexors
- Equipment
- Dumbbell
- Body Part
- Forearms
- Primary Muscle
- Wrist Flexors
- Secondary Muscles
- Wrist Extensors, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Dumbbell Supinated Forearm Curl
How to: Dumbbell Over the Bench Supination
- Sit on a bench, holding a dumbbell in one hand.
- Rest your elbow on the bench so that your forearm is hanging over the edge.
- Supinate your wrist (turn your palm up) and curl the dumbbell towards you.
- Lower back down with control and repeat for the desired number of repetitions before switching arms.
Common Mistakes
- Using excessive weight which can lead to poor form.
- Not keeping the elbows close to the body.
- Rounding the back during the movement.
Modifications
- Use a lighter weight if you experience discomfort.
- Perform the exercise seated to provide additional support.
Tips
- Keep your wrist straight to avoid strain.
- Focus on using controlled movements to maximize muscle engagement.
- Ensure the bench height aligns with your forearms for optimal leverage.
Dumbbell Over the Bench Supination Alternatives
Tags
forearms
strength
dumbbell
muscle building
wrist
stability