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All exercises

Dumbbell lying pronation

Beginner

Dumbbell lying pronation is a isolation dumbbell exercise for the forearms, also working the biceps and front delts.

What it works

Primary muscle

Forearms

Also works

BicepsFront delts

Equipment
Dumbbell
Movement
Pull
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Dumbbell lying pronation on floorDumbbell
  • Dumbbell lying supinationDumbbell
  • Dumbbell lying supination on floorDumbbell
  • Dumbbell seated one arm rotateDumbbell
  • Dumbbell finger curlsDumbbell
  • Finger curlsBarbell
Logged today · 90 seconds restDumbbell lying pronation

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