Target Muscle

    Forearms

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    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.

    Also Works

    BicepsTriceps

    How to Perform

    1. 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. 2

      Rotate your palms so they are facing down towards the floor.

    3. 3

      Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.

    4. 4

      Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.

    5. 5

      Hold for a moment, then slowly lower the dumbbells back down to the starting position.

    6. 6

      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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