dumbbell lying pronation
dumbbell lying pronation exercise guide with muscles, equipment, animation and step-by-step instructions. Target: forearms. Equipment: dumbbell.
- Target muscle
- forearms
- Muscle group
- biceps
- Body part
- lower arms
- Equipment
- dumbbell
Secondary muscles
biceps, shoulders
How to perform
- 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.