Movement overview

The One-Arm Dumbbell Supination is an isolation exercise targeting the biceps brachii, specifically focusing on the supination function of the forearm. This exercise enhances the peak of the bicep by emphasizing the rotational movement of the wrist, which is crucial for full bicep contraction.

Step-by-step cues

1. Sit on a bench with your feet flat on the floor, holding a dumbbell in one hand with a neutral grip (palm facing inward).
2. Rest your elbow on your thigh or keep it close to your torso for stability.
3. Start with your arm fully extended and the dumbbell at thigh level.
4. Slowly curl the dumbbell upward while simultaneously rotating your wrist so that your palm faces upward at the top of the movement.
5. Pause briefly at the top, ensuring maximum contraction of the bicep.
6. Lower the dumbbell back to the starting position with control, rotating your wrist back to a neutral position.
7. Repeat for the desired number of repetitions before switching arms.

Technical tips

• Focus on smooth and controlled movements to maximize muscle engagement and reduce injury risk.
• Keep your elbow stationary throughout the exercise to isolate the biceps effectively.
• Use a lighter weight to maintain proper form and ensure full range of motion during supination.
• Engage your core to maintain stability and prevent swaying during the exercise.
• Exhale as you lift and supinate the dumbbell, and inhale as you lower it back down.