- Lie on bench or mat. With hand of upper arm, grasp unilaterally
loaded dumbbell; thumb next to side with weight. Bend elbow approximately
90-degrees and place forearm on hip, or side of waist. Position
thumb downward (pronated).
- Rotate dumbbell so thumb turns upward (supination). Return
- Pad or firm pillow may be placed between hip and arm. Elevation
of elbow allows resistance during final range of motion. If unilaterally
loaded dumbbell, or "half dumbbell" is not available,
grasp conventional dumbbell to one side of handle with pinkie
against inside surface. Also see Dumbbell
Lying Supination with arm down. This exercise can also be
performed seated by corner of table higher than shoulder height
(See Seated Supination).