IntermediateDynamicBrachialis & Biceps
Table Supination Lifts with Weight
Table supination lifts rest a dumbbell on the table itself during the rotation, closely mimicking the actual motion and resistance of supinating against a live opponent's hand rather than a free-hanging weight.
Muscles Worked
Supinator, biceps
Equipment
Arm-wrestling tableDumbbell
How to Do It
- 1Rest your elbow on the table, holding a dumbbell
- 2Rotate your forearm from pronated to supinated
- 3Lower with control
Sets & Reps
3-4 sets · 10-15 reps
Coaching Tips
- •Keep the elbow anchored on the table throughout
- •Use full range of motion for maximum development
Common Mistakes
- ✕Using a table surface at the wrong height, changing the leverage away from a realistic match position
- ✕Letting the elbow lift off the table during the lift instead of keeping the fixed elbow position a real match requires
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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