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Home ExercisesDumbbell Lying Pronation On Floor

Demonstration

BeginnerIsolationDumbbell

Dumbbell Lying Pronation On Floor

Forearms · Lower Arms

3

sets

12–15

reps

45s

Rest time

~5

Calories / set

Log a set

Instructions

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
Rotate your palms so they are facing down towards the floor.
3
Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
4
Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
5
Hold for a moment, then slowly lower the dumbbells back down to the starting position.
6
Repeat for the desired number of repetitions.

Muscles worked

Primary

Forearms

biceps

Secondary

bicepstriceps

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 On Floor · FitVault