Dumbbell over Bench Supination

Instructions

1. Kneel beside a bench and rest the forearm across the bench surface, palm facing down.
2. Hold a dumbbell with a neutral or pronated grip, wrist at the bench edge.
3. Rotate the forearm so the palm faces upward (supinate), moving only at the forearm.
4. Slowly pronate back to the starting position.
5. Complete all reps, then switch arms.