How to do the Dumbbell Lying Pronation On Floor
Dumbbell Lying Pronation On Floor 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 Triceps.
Dumbbell Lying Pronation On Floor demonstration · © GymiaFit
Dumbbell Lying Pronation On Floor at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Triceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Lying Pronation On Floor step by step
- 1Lie flat on the floor with your face down and your arms extended straight out in front of you, holding a dumbbell in each hand.
- 2Rotate your palms so they are facing down towards the floor.
- 3Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
- 4Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
- 5Hold for a moment, then slowly lower the dumbbells back down to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Lying Pronation On Floor — questions
What muscles does the Dumbbell Lying Pronation On Floor work?
The Dumbbell Lying Pronation On Floor primarily targets the Forearms. It also recruits the Biceps, Triceps as secondary movers.
What equipment do I need for the Dumbbell Lying Pronation On Floor?
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 On Floor 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 On Floor?
Dumbbell Lying Pronation, 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 On Floor 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.