Dumbbell Seated Supination
The Dumbbell Seated Supination primarily works the Supinator, with secondary activation of the Biceps Brachii (Long Head). It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Seated Supination is an intermediate isolation exercise performed with dumbbell, following a isolation movement pattern. It primarily targets the Supinator, with secondary engagement of the Biceps Brachii (Long Head). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A dumbbell isolation pull exercise targeting the Supinator.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Supinator |
| Secondary | Biceps Brachii (Long Head) |
Muscles Worked
The Supinator is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Biceps Brachii (Long Head) assists as a secondary mover, contributing to force production without bearing the primary load.
Primary Muscles
- Primary Muscle Supinator (forearms)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
How to Perform
Preparation
- Sit next to elevated surface, approximately arm pit height.
- With hand of arm next to elevated surface, grasp unilaterally loaded dumbbell; thumb next to side with weight.
- Bend elbow approximately 90-degrees and place upperarm on elevated surface.
- Position thumb downward (pronated).
Execution
- Rotate dumbbell so thumb turns upward (supination).
- Return and repeat.
Comments
- If unilaterally loaded dumbbell, or "half dumbbell" is not available, grasp conventional dumbbell to one side of handle with pinkie against inside surface.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Supinator) and can be substituted based on your equipment or variation preferences.
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