Target Muscle

    Forearms

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    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.

    Also Works

    BicepsShoulders

    How to Perform

    1. 1

      Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand.

    2. 2

      Rotate your palms so they are facing up.

    3. 3

      Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down.

    4. 4

      Inhale and slowly lower the dumbbells back to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Forearms Exercises

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