Description

The dumbbell lying supination on the floor is an exercise that targets the biceps and forearms.

Starting Position

Lie flat on your back on the floor with knees bent and feet flat. Hold a dumbbell in each hand with palms facing up.

Technical Execution

Exhale as you curl the weights towards your shoulders, keeping the elbows stationary. Inhale as you lower the weights back down with control.

Range of Motion

Focus on a full range of motion, allowing the biceps to fully contract at the top of the movement.

Variations

Variations can include using a barbell or resistance bands instead of dumbbells.

Common Mistakes

Common mistakes include using too heavy weights, arching the back, and not maintaining control throughout the movement.

Practical Advice

Ensure proper form by keeping the elbows close to your body and engaging the core for stability.

Additional Notes

This exercise can help improve grip strength and forearm development.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms