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Elbow · Strengthening

Eccentric Supination with Dumbbell

Eccentric supination with dumbbell, 3 sets, 10 repetitions, slow descent over 4 seconds

Illustration of the Eccentric Supination with Dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: Slow descent over 4 seconds

Description: Seated, hold a dumbbell with the forearm in supination, elbow bent at 90 degrees. Slowly lower the dumbbell by rotating the palm downward (pronation) while controlling the movement over 4 seconds, without moving the elbow. Then return to the starting position without rushing.

Tips: Keep the elbow stable and close to the body to isolate the movement at the forearm level. Control the descent well to effectively strengthen the supinator muscles.

Progression: Gradually increase the weight of the dumbbell once you can perform 3 sets of 10 repetitions with controlled descent without excessive fatigue.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbell
Starting position
Seated, elbow bent at 90 degrees, forearm in supination
Clinical goal
Strengthen the forearm supinator muscles
Also known as
renforcement supinateurs, rotation avant-bras excentrique, exercice supination coude

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.