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FITLOOP
StrengthIntermediate

Forearm Pronation (Lying) - Dumbbell

Equipment:Dumbbell
Type:Isolation
Force:Pull

Muscles Targeted

Primary

Forearms

Secondary

Shoulders

How to Perform

  1. 1

    Lie prone on bench, chest supported.

  2. 2

    Hold light dumbbell in one hand, arm hanging off side.

  3. 3

    Bend elbow 90 degrees, upper arm parallel to floor.

  4. 4

    Start forearm perpendicular to floor, palm up/neutral.

  5. 5

    Rotate forearm inward (pronation) until palm faces down/forearm parallel to floor.

  6. 6

    Keep elbow fixed.

  7. 7

    Slowly return to start.

  8. 8

    Repeat reps, switch arms.