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Elbow · Strengthening

Supination strengthening with dumbbell

Supination strengthening with dumbbell, 3 sets, 12 repetitions, controlled movement

Illustration of the Supination strengthening with dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sitting or standing, hold a dumbbell in your hand with your arm bent at 90 degrees and your palm facing down. Slowly rotate your palm upward while keeping your elbow close to your body, then return to the initial position in a controlled manner.

Tips: Perform the movement slowly to effectively engage the supinator muscles. Keep the elbow immobile and close to the body throughout the exercise.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
dumbbell
Starting position
Sitting or standing, arm bent at 90 degrees, palm facing down
Clinical goal
Strengthen the supinator muscles of the forearm
Also known as
forearm rotation with dumbbell, elbow supination exercise, forearm rotation strengthening

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.