Animated GIF · Available via API
gif_boxDumbbell Lying Pronation
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fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell Lying Pronation is a beginner single-joint isolation pushing exercise targeting the Forearms in the Lower Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
list_alt Step-by-Step Instructions
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.
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