TETSUDumbbell Lying Pronation
The Dumbbell Lying Pronation is a dumbbell exercise for the lower arms that primarily targets the forearms, with the biceps and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
forearmslower arms
bicepsshoulders
dumbbell
How to do the Dumbbell Lying Pronation
- Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand.
- Rotate your palms so they are facing up.
- Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down.
- Inhale and slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Lying Pronation work?
The Dumbbell Lying Pronation primarily targets the forearms. The biceps and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Lying Pronation?
You need a dumbbell to perform the Dumbbell Lying Pronation.
How many sets and reps of the Dumbbell Lying Pronation should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Lying Pronation suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
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