Dumbbell Lying Pronation
An intermediate isolation strength exercise that works the forearms, using dumbbells.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Dumbbell Lying Pronation
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Dumbbell Lying Supination
An intermediate isolation strength exercise that works the forearms, using dumbbells.
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2
Seated One-Arm Dumbbell Palms-Down Wrist Curl
An intermediate isolation strength exercise that works the forearms, using dumbbells.
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3
Bottoms-Up Clean From The Hang Position
An intermediate compound strength exercise that works the forearms, using a kettlebell.
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4
Palms-Down Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
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5
Palms-Up Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
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6
Plate Pinch
An intermediate isolation strength exercise that works the forearms.
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7
Seated Dumbbell Palms-Down Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
-
8
Seated Dumbbell Palms-Up Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
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9
Seated One-Arm Dumbbell Palms-Up Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
-
10
Cable Wrist Curl
A beginner isolation strength exercise that works the forearms, using a cable machine.
Frequently Asked Questions
What muscles do dumbbell lying pronation work?
Dumbbell Lying Pronation primarily works the forearms.
What equipment do I need for dumbbell lying pronation?
Dumbbell Lying Pronation uses dumbbells.
Dumbbell Lying Pronation: is it suitable for beginners?
Dumbbell Lying Pronation is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of dumbbell lying pronation?
Dumbbell Lying Supination, Seated One-Arm Dumbbell Palms-Down Wrist Curl, Bottoms-Up Clean From The Hang Position train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell lying pronation reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell lying pronation can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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