dumbbell lying supination

Instructions

1. 1

   Step 1: Lie flat on a bench with your feet flat on the ground.

2. 2

   Step 2: Hold a dumbbell in each hand with your palms facing up and your arms fully extended.

3. 3

   Step 3: Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms.

4. 4

   Step 4: Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.

5. 5

   Step 5: Repeat for the desired number of repetitions.