Exercises / Lower arms / Dumbbell Lying Pronation

Dumbbell Lying Pronation

Dumbbell Lying Pronation: step-by-step technique, the muscles it works and a demo clip. Equipment: dumbbell. Level: intermediate.

Technique demo: Dumbbell Lying Pronation
Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentdumbbell
  • Levelintermediate
  • Forcepull
  • Typeisolation
  • Body partlower arms
Primary muscles
forearms, biceps
Secondary muscles
shoulders
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How to do it

  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.

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