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Dumbbell Lying Pronation

Learn how to properly perform the Dumbbell Lying Pronation with this complete demonstration video.

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What is the Dumbbell Lying Pronation?

The dumbbell lying pronation is an isolation exercise primarily targeting the forearm and shoulder muscles. Ideal for building strength and stability, this exercise is suitable for athletes of all levels. It also engages the stabilizing muscles of the back, promoting better posture.

How to properly perform the Dumbbell Lying Pronation

  1. Lie face down on a flat bench, holding a dumbbell in each hand with your palms facing down (pronated grip).
  2. Extend your arms straight out to your sides, with a slight bend in your elbows.
  3. Maintaining the slight bend in your elbows, lift the dumbbells up and away from your body in a wide arc motion.
  4. Continue the movement until your arms are parallel to the floor, then slowly lower the dumbbells back to the starting position.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Mechanics type
Required equipment

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