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Home ExercisesDumbbell Lying Pronation

Demonstration

BeginnerIsolationDumbbell

Dumbbell Lying Pronation

Forearms · Lower Arms

3

sets

12–15

reps

45s

Rest time

~5

Calories / set

Log a set

Instructions

1
Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand.
2
Rotate your palms so they are facing up.
3
Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down.
4
Inhale and slowly lower the dumbbells back to the starting position.
5
Repeat for the desired number of repetitions.

Muscles worked

Primary

Forearms

biceps

Secondary

bicepsshoulders

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Dumbbell Lying Pronation · FitVault