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All exercises

Dumbbell lying pronation on floor

Beginner

Dumbbell lying pronation on floor is a isolation dumbbell exercise for the forearms, also working the biceps and triceps.

What it works

Primary muscle

Forearms

Also works

BicepsTriceps

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

How to do it

  1. 1Lie 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. 2Rotate your palms so they are facing down towards the floor.
  3. 3Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
  4. 4Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
  5. 5Hold for a moment, then slowly lower the dumbbells back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

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

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