Flexion of the wrists with supination in the supine position – technique of the exercise:
- Lie down on your side on a horizontal bench. With your bottom hand, take a dumbbell, put the upper dagger on your waist, or grab the edge of the bench behind your back.
- The elbow of the arm, in which hold the dumbbell, bend so that it forms an angle of 90 degrees between the forearm and the shoulder.
- Now lift the arm from shoulder to elbow in such a way that it is perpendicular to your body, and your forearm is parallel to the floor. Hint: The forearm should be right in front of you. The part of the arm from the elbow to the shoulder is fixed during the exercise and must remain parallel to the floor. This will be your starting position.
- On exhalation, turn the forearm outward, lifting the dumbbell forward along a semicircular path, keeping the right angle between the forearm and the shoulder. Continue this movement outward until the forearm is perpendicular to the floor. At the end of the movement, take a short pause.
- On inhalation slowly return the hand to its original position.
- Do the necessary number of repetitions, and then turn around and follow the exercise with the other hand.
Attention: when performing this exercise, there is no need for large scales. Excess weight can cause a wrist injury.
Variations: this exercise you can also perform in the standing position and use the handle of the lower cable.