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Dumbbell Seated Wrist Supination
- 1 - Sit on a bench with your feet flat on the floor and hold a dumbbell in one hand using a neutral grip.
- 2 - Rest your forearm on your thigh or a flat bench with your wrist and hand extending just beyond the edge.
- 3 - Keep your elbow bent around 90 degrees and your forearm stable throughout the movement.
- 4 - Start with your palm facing inward or slightly downward, then slowly rotate your wrist so your palm turns upward.
- 5 - Pause briefly at the top while keeping the movement controlled and avoiding elbow or shoulder rotation.
- 6 - Slowly rotate the wrist back to the starting position and repeat for the desired number of repetitions.
- 7 - Switch sides and perform the same number of repetitions with the opposite arm.
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