Procaryote
Elbow · Strengthening

Supination isometric with dumbbell

Supination isometric with dumbbell, 3 sets, hold 10 seconds, 5 repetitions per arm

Illustration of the Supination isometric with dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds per repetition

Repetitions: 5 per arm

Description: Hold a dumbbell in your hand with the elbow bent at 90 degrees, forearm in a neutral position. Slowly rotate the palm upward (supination) and hold the position for 10 seconds without moving. Gently return to the starting position and repeat.

Tips: Keep the elbow close to the body and avoid moving the shoulder during the exercise. Control the movement to prevent jerks.

Progression: Gradually increase the weight of the dumbbell or the duration of the hold as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
dumbbell
Starting position
Seated or standing, elbow bent at 90 degrees, forearm in neutral position
Clinical goal
Strengthen the supinator muscles of the forearm
Also known as
Supination strengthening with weight, Forearm rotation with dumbbell, Elbow supination

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Elbow

Supination strengthening with dumbbellSupination strengthening with dumbbell, 3 sets, 12 repetitions, controlled movement Supination strengthening with stick on external trackSupination strengthening with stick on external track, 3 sets, 10 repetitions Triceps Extension in Quadruped PositionTriceps extension in quadruped position, 3 sets, 10 repetitions per arm Triceps Extension with TRXTriceps extension with TRX, 3 sets, 10 repetitions, controlled tempo Triceps Self-Massage with BallTriceps self-massage with a ball, 2 sets, 1 minute per arm Unilateral biceps curl with dumbbellUnilateral biceps curl with dumbbell, 3 sets, 10 repetitions per arm Unilateral eccentric triceps extension with resistance bandUnilateral eccentric triceps extension with resistance band, 3 sets, 8 repetitions per arm, slow return over 4 seconds Unilateral Isometric Triceps Extension Against Fixed ResistanceUnilateral isometric triceps extension against fixed resistance, 3 sets, hold for 10 seconds per arm

See all elbow exercises →

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.