Dumbbell Lying Pronation
How to do the Dumbbell Lying Pronation
- 1
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.
- 2
Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
- 3
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.
- 4
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.
- 5
As you breathe in, slowly go back to the starting position.
- 6
Repeat for the recommended amount of repetitions.
How to program the Dumbbell Lying Pronation
Sets and reps
As an isolation movement, the Dumbbell Lying Pronation is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Dumbbell Lying Pronation is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Dumbbell Lying Pronation work?
The Dumbbell Lying Pronation primarily targets the Forearms.
What equipment do I need for the Dumbbell Lying Pronation?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Dumbbell Lying Pronation should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
