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Forearms · Dumbbell · Beginner

How to do Dumbbell Lying Pronation On Floor

The dumbbell lying pronation on floor targets the forearms by requiring you to rotate your palms downward while lifting dumbbells, emphasizing forearm strength and stability.

Dumbbell Lying Pronation On Floor demonstration
Primary muscle
Forearms
Also works
Biceps and Triceps
Equipment
Dumbbell
Level
Beginner
Category
Forearms

How to do Dumbbell Lying Pronation On Floor, step by step

  1. Lie flat on the floor with your face down and your arms extended straight out in front of you, holding a dumbbell in each hand.
  2. Rotate your palms so they are facing down towards the floor.
  3. Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
  4. Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
  5. Hold for a moment, then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

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

Track Dumbbell Lying Pronation On Floor in SPLYT

Dumbbell Lying Pronation On Floor 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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