Lever Isolateral Forearm Supination
The Lever Isolateral Forearm Supination primarily works the Supinator, with secondary activation of the Biceps Brachii (Long Head). It is a machine isolation exercise at beginner difficulty.
The Lever Isolateral Forearm Supination is an beginner isolation exercise performed with machine, 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 machine isolation pull exercise targeting the Supinator.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| 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 on seat.
- Grasp rotating handles with overhand grip on each side and place forearms on pads.
Execution
- Rotate shafts by turning palm upward.
- Return and repeat.
Comments
- Depending on participant's range of motion and machine's design, handles may need to be prerotated so resistance is present throughout movement, particularly initial phase of rotation.
- Seeforearm supinationup close.
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. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| 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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