dumbbell lying pronation

A lower arms exercise targeting the forearms, performed with dumbbell.

dumbbell lying pronation demonstration
dumbbell lying pronation — demonstration

Body part

Lower Arms

Equipment

Dumbbell

Target muscles

Forearms

Secondary muscles

Biceps, Shoulders

How to do dumbbell lying pronation

  1. Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand.

  2. Rotate your palms so they are facing up.

  3. Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down.

  4. Inhale and slowly lower the dumbbells back to the starting position.

  5. Repeat for the desired number of repetitions.

Muscles worked

Primary (target)

Forearms

Secondary

BicepsShoulders

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