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Forearms · Dumbbell · Beginner

How to do Dumbbell Lying Pronation

The dumbbell lying pronation is an exercise targeting the forearms, specifically focusing on pronation strength. It is performed lying face down on a bench, holding dumbbells, and rotating the wrists to work the forearm muscles.

Dumbbell Lying Pronation demonstration
Primary muscle
Forearms
Also works
Biceps and Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Forearms

How to do Dumbbell Lying Pronation, step by step

  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

Dumbbell Lying Pronation works your forearms as the main mover, with help from your biceps and shoulders.

Track Dumbbell Lying Pronation in SPLYT

Dumbbell Lying Pronation is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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