Dumbbell Over the Bench Supination
Kneeling at a bench, the forearm along it and the hand over the edge, a dumbbell held in the middle turns from palm-down to thumb-up: a quarter turn of supination.
How to do it
Setup
Kneeling beside a flat bench, the forearm resting along it, the hand over the edge holding a dumbbell in the middle, palm down.
Steps
- Turn the hand until the thumb points up and the bell stands upright.
- Hold the top for a beat.
- Lower back to palm-down slowly.
Common mistakes
Rolling the elbow off the bench: it stays down; the forearm rotates in place. Tossing the bell upright: turn it with control. Wrist bending back at the top: keep it in line with the forearm.
Breathing
Exhale turning, inhale returning.
