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Dumbbell Lying Pronation

Intermediate

Dumbbell Lying Pronation animated demonstration — Animation © Gym visual

How to Do It

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.

Prescription

3Sets

10-15Reps

Rest interval60-90 sec

Body Part

Equipment

Dumbbell

Muscles Worked

PrimaryForearms

Secondary

BicepsShoulders

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