Dumbbell Pronation and Supination
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Sit beside a bench and rest one forearm along it, the hand just past the edge with the thumb pointing up.
- Hold a dumbbell by one end of its handle, so the weighted end sticks up above the thumb.
- Keeping the forearm still on the bench, slowly turn the palm down until the dumbbell points out to the side.
- Turn it back through upright and on until the palm faces up, then return to the start.
- Finish the set, then work the other arm.
FORM TIPS
- The further your hand is from the weighted end, the harder it gets. Move the grip toward the plates to make it easier.
- Move slowly and stop at the end of the range each way. Letting the weight drop through the turn lands it on the elbow.
TARGET MUSCLES
Primary
- Forearms
Secondary
- Biceps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.