Dumbbell Lying Pronation
Works the forearms.
- Primary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Intermediate
- Mechanic
- Isolation
- Force
- Pull
How to do it
- Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
- Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
- Now raise the upper arm so that the forearm is perpendicular to the floor and the upper arm is perpendicular to your torso. Tip: The upper arm should be parallel to the floor and also creating a 90-degree angle with your torso. This will be your starting position.
- As you breathe out, externally rotate your forearm so that the dumbbell is lifted forward as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is parallel to the floor. At this point you will hold the contraction for a second.
- As you breathe in, slowly go back to the starting position.
- Repeat for the recommended amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Forearms exercises
- Dumbbell Lying Supination Dumbbell
- Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell
- Palms-Up Dumbbell Wrist Curl Over A Bench Dumbbell
- Seated Dumbbell Palms-Down Wrist Curl Dumbbell
- Seated Dumbbell Palms-Up Wrist Curl Dumbbell
- Seated One-Arm Dumbbell Palms-Down Wrist Curl Dumbbell
- Seated One-Arm Dumbbell Palms-Up Wrist Curl Dumbbell