How to do the Dumbbell Lying Pronation
Dumbbell Lying Pronation is a beginner single-joint isolation pushing exercise targeting the Forearms in the Lower Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Dumbbell Lying Pronation demonstration · © GymiaFit
Dumbbell Lying Pronation at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Lying Pronation step by step
- 1Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand.
- 2Rotate your palms so they are facing up.
- 3Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down.
- 4Inhale and slowly lower the dumbbells back to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Lying Pronation — questions
What muscles does the Dumbbell Lying Pronation work?
The Dumbbell Lying Pronation primarily targets the Forearms. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Lying Pronation?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Lying Pronation suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying Pronation?
Dumbbell Lying Pronation On Floor, Dumbbell Lying Supination, Dumbbell Lying Supination On Floor train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Lying Pronation demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.