Arms · Bodyweight
Forearm - Supination
How to do the forearm - supination, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Bend your elbow to 90 degrees and tuck it against your side with your palm facing down. Rotate your forearm so the palm turns to face up. Hold the end position briefly, then return with control and repeat on each arm.
- 1Feel the forearm rotate the palm from down to up
- 2Move through a full, smooth arc to full supination
- 3Keep your elbow tucked tight to your side
Common mistakes
- Do not lift the elbow or rotate from the shoulder
- Avoid jerking into the end of the range
- Do not let your wrist bend to compensate
Muscles worked
The forearm - supination mainly works the forearms, with the biceps assisting.
- ForearmsPrimary
- BicepsSupport
Kovo programs the forearm - supination for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.