Dumbbell Supinations

WristForearm
Written By David Song

DUMBBELL SUPINATION

This exercise is used to strengthen the supinators of the wrist and forearm. Start with your forearm support by a table, bench, or your thigh. Hold a small dumbbell from one end and start with your palms facing the floor. Rotate the wrist into a palms-up position and slowly rotate back down at a 5-second tempo. You may use the other hand to assist you during the upward (concentric) phase of the motion.

Muscles Involved:

  • Supinator

Related Conditions:

  • Tennis Elbow

  • Lateral Epicondylitis

  • Golfer’s Elbow

  • Medial Epicondylitis

  • Dynamic Wrist Instability

  • Wrist Impingement

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David Song
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