Forearm Supination (Lying) - Dumbbell

Lie on side on flat bench, support head.

Hold light dumbbell in top hand.

Bend elbow 90 degrees, upper arm resting against torso.

Start forearm parallel to floor, palm down/neutral.

Exhale, rotate forearm outward (supination) until palm faces ceiling/forearm perpendicular to floor.

Keep elbow fixed.

Hold contraction.

Inhale, slowly return to start.

Repeat reps, switch sides.