ArmsBicepsForearmsTricepsbeginnerCommon
Dumbbell Lying Pronation On Floor
How to do it
- 1The dumbbell lying pronation on floor targets the forearms by requiring you to rotate your palms downward while lifting dumbbells, emphasizing forearm strength and stability.
Coaching cues
- Lie flat on the floor with your face down and your arms extended straight out in front of you, holding a dumbbell in each hand.
- Rotate your palms so they are facing down towards the floor.
- Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
- Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
- Hold for a moment, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Equipment
dumbbell
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