Dumbbell Lying Pronation Exercise Guide
Exercise Profile
- Target
- Wrist Flexors
- Equipment
- Dumbbell
- Body Part
- Forearms
- Primary Muscle
- Wrist Flexors
- Secondary Muscles
- Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 3
- Alternate Names
- Forearm Pronation with Dumbbell
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Lying Pronation
- Lie flat on your stomach on a bench or the floor.
- Hold a dumbbell in one hand with your arm extended down towards the floor.
- Keeping your forearm stationary, rotate your wrist so that your palm faces down.
- Return to the starting position and repeat for the desired number of reps.
Common Mistakes
- Lifting the elbows away from the body.
- Using momentum to lift the weight.
- Not fully pronating the wrist.
Modifications
- Use a lighter weight if you experience discomfort.
- Perform the exercise seated to maintain stability.
Tips
- Keep your elbows pinned to your sides to isolate the forearms.
- Control the weight to prevent jerking movements.
Dumbbell Lying Pronation Alternatives
Tags
forearms
strength
dumbbell
wrist
flexors
fitness
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