Bending the wrists with supination in the prone position

Lie on your side on a horizontal bench. Take a dumbbell with your lower hand, put your upper hand on your belt or grab the edge of the bench behind your back. Bend the elbow of the arm holding the dumbbell so that it forms a 90-degree angle between the forearm and shoulder. Now lift part of your arm from shoulder to elbow so that it is perpendicular to your torso and your forearm is parallel to the floor. Hint: your forearm should be directly in front of you. The part of the arm from the elbow to the shoulder is motionless during the exercise and must remain parallel to the floor. This will be your starting position. As you exhale, rotate your forearm outward, lifting the dumbbell forward in a semi-circular path, maintaining a right angle between your forearm and shoulder. Continue this outward movement until the forearm is perpendicular to the floor. Take a short break at the end of the movement. As you inhale, slowly return your arm to its original position. Perform the desired number of repetitions, and then turn around and do the exercise with the other hand. Attention: when performing this exercise, there is no need for large weights. Being overweight can cause wrist injury. Variations: You can also do this exercise in a standing position and use the lower cable handle.