Forearm - Supination
Expert Advice
Perform the stretch gently to avoid any strain on the bicep tendon.
How-to-do Steps
- Extend your arm in front of you with your elbow bent at a 90-degree angle.
- Turn your forearm so that your palm faces up.
- Use your other hand to apply gentle pressure to further the stretch.
- Hold the stretch for 15-30 seconds, then release.
- Repeat the stretch for the desired number of repetitions.
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Muscles Worked
Forearm - Supination primarily targets the Biceps, Forearms, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps50%
Forearms50%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Forearm - Supination work?
Forearm - Supination primarily targets the Biceps, Forearms. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Forearm - Supination?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Forearm - Supination suitable for beginners?
Yes, Forearm - Supination is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
