PlanWorkouts

Exercise 0347 · REF mym4hJo

Dumbbell Lying Pronation exercise animation

Dumbbell Lying Pronation

Category
Lower Arms
Equipment
Dumbbell
Target
Forearms

This forearm exercise rotates the wrist from a neutral to a palm-down position against dumbbell resistance, training pronation — a wrist motion almost nothing else in a typical program addresses directly. It's the kind of accessory work that pays off in grip and wrist resilience more than visible size. Keep the movement slow and controlled since the resistance arm is short and easy to rush through.

How to Do the Dumbbell Lying Pronation

  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

The Dumbbell Lying Pronation primarily targets the Forearms, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Lower Arms Exercises

Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell Reverse Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell Wrist Curl V. 2 Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable Wrist Curl Cable · Forearms

Equipment Alternatives

Don't have dumbbell? These target the same forearms with different equipment.

Modified Push Up To Lower Arms Modified Push Up To Lower Arms Body Weight · Forearms Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms

FAQ

What muscles does the Dumbbell Lying Pronation work?
The Dumbbell Lying Pronation primarily targets the forearms, with the biceps and shoulders assisting.
What equipment do I need for the Dumbbell Lying Pronation?
The Dumbbell Lying Pronation is done with a dumbbell.
What's a good alternative to the Dumbbell Lying Pronation?
If you don't have access to a dumbbell, the Modified Push Up To Lower Arms targets the same forearms using body weight instead.