TETSUDumbbell Lying Pronation On Floor
The Dumbbell Lying Pronation On Floor is a dumbbell exercise for the lower arms that primarily targets the forearms, with the biceps and triceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Lying Pronation On Floor
- 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.
- Rotate your palms so they are facing down towards the floor.
- Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
- Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
- Hold for a moment, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Lying Pronation On Floor work?
The Dumbbell Lying Pronation On Floor primarily targets the forearms. The biceps and triceps work as supporting muscles.
What equipment do I need for the Dumbbell Lying Pronation On Floor?
You need a dumbbell to perform the Dumbbell Lying Pronation On Floor.
How many sets and reps of the Dumbbell Lying Pronation On Floor should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Lying Pronation On Floor suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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