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Elbow · Strengthening

Eccentric strengthening of supinators with dumbbell

Eccentric strengthening of supinators with dumbbell, 3 sets, 10 repetitions, slow control

Illustration of the Eccentric strengthening of supinators with dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: Slow and controlled movement

Description: Seated, hold a dumbbell in the hand with the arm bent at 90 degrees and the palm facing up. Slowly rotate the palm downward while controlling the descent (eccentric phase) to the maximum range of motion, then return to the starting position.

Tips: Keep the elbow close to the body and avoid sudden movements to effectively target the supinator muscles. Control the descent to maximize effectiveness.

Progression: Gradually increase the weight of the dumbbell or the number of repetitions as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbell
Starting position
Seated, arm bent at 90 degrees, palm facing up
Clinical goal
Strengthen the supinator muscles of the forearm
Also known as
Eccentric supination with dumbbell, Forearm supinator exercise, Controlled eccentric rotation

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.