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Weighted Seated Supination for Forearms

Learn how to properly perform the Weighted Seated Supination for Forearms with this complete demonstration video.

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What is the Weighted Seated Supination for Forearms?

The Weighted Seated Supination for Forearms is an excellent way to target and strengthen the forearms. This isolation exercise focuses on developing the extensor muscles and improving grip strength.

How to properly perform the Weighted Seated Supination for Forearms

  1. Sit on a bench with your feet flat on the ground, holding a dumbbell in each hand with your palms facing up.
  2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  3. Slowly curl the dumbbells up towards your shoulders, squeezing your forearms at the top of the movement.
  4. Lower the dumbbells back down in a controlled manner.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Mechanics type
Primary muscle
Secondary muscle(s)
Required equipment

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Complementary exercises

Other exercises for Forearms:

Seated Single Arm Wrist Curls Palm UpCable Wrist CurlCable One Arm Wrist Curl

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