Dumbbell lying pronation on floor

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Dumbbell lying pronation on floor

Lower arms · Dumbbell

Target muscles

Forearms

Also works

BicepsTriceps

How to do it

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  1. 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.
  2. 2Rotate your palms so they are facing down towards the floor.
  3. 3Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
  4. 4Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
  5. 5Hold for a moment, then slowly lower the dumbbells back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

Exercise text from exercises-dataset by Hasan Emir Yıldırım, MIT License. Credits