Dumbbell Wrist Supination
Kneeling at a bench with the forearm along it, the hand past the edge grips a dumbbell handle loaded at one end, and the palm turns from down to up against the lever.
How to do it
Setup
Kneeling beside a flat bench, the forearm along it, the hand past the edge gripping a dumbbell handle loaded at one end only, palm down.
Steps
- Turn the palm up, swinging the loaded end over.
- Pause with the palm facing the ceiling.
- Turn back to palm-down under control.
Common mistakes
Lifting the elbow to lever the load over: the forearm stays on the bench. Letting the loaded end drop back: lower it as slowly as it rose. Wrist bending as the load turns: keep it straight in line with the forearm.
Breathing
Exhale turning, inhale returning.
