Exercises / Lower arms / Dumbbell Lying Pronation On Floor

Dumbbell Lying Pronation On Floor

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

Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentdumbbell
  • Body partlower arms
Primary muscles
forearms, biceps
Secondary muscles
triceps
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How to do it

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

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