Dumbbell Lying Pronation
A intermediate strength exercise for the forearms, done with a dumbbell.
How to do the Dumbbell Lying Pronation
- Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
- Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
- Now raise the upper arm so that the forearm is perpendicular to the floor and the upper arm is perpendicular to your torso. Tip: The upper arm should be parallel to the floor and also creating a 90-degree angle with your torso. This will be your starting position.
- As you breathe out, externally rotate your forearm so that the dumbbell is lifted forward as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is parallel to the floor. At this point you will hold the contraction for a second.
- As you breathe in, slowly go back to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Dumbbell Lying Pronation
Dumbbell Lying SupinationDumbbell · Intermediate
Seated One-Arm Dumbbell Palms-Down Wrist CurlDumbbell · Intermediate
Palms-Down Dumbbell Wrist Curl Over A BenchDumbbell · Beginner
Palms-Up Dumbbell Wrist Curl Over A BenchDumbbell · Beginner
Seated Dumbbell Palms-Down Wrist CurlDumbbell · Beginner
Seated Dumbbell Palms-Up Wrist CurlDumbbell · Beginner
Seated One-Arm Dumbbell Palms-Up Wrist CurlDumbbell · Beginner
Plate PinchOther equipment · Intermediate
Questions
What muscles does the Dumbbell Lying Pronation work?
Mainly the forearms.
Is the Dumbbell Lying Pronation good for beginners?
It's rated intermediate. Beginners can build up to it with Palms-Down Dumbbell Wrist Curl Over A Bench first.
What can I do instead of the Dumbbell Lying Pronation?
Good alternatives that train the forearms: Dumbbell Lying Supination, Seated One-Arm Dumbbell Palms-Down Wrist Curl, Palms-Down Dumbbell Wrist Curl Over A Bench or Palms-Up Dumbbell Wrist Curl Over A Bench.
How many sets and reps of the Dumbbell Lying Pronation should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).