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.
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
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Supinator (forearms)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
Instructions
- 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.
Alternative Exercises
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