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Dumbbell Lying Pronation On Floor

🏋️‍♂️ Strength / Weighted · Forearms

Log it by text

Sets × Reps @ Weight
/log dumbbell_lying_pronation_on_floor 3x10@45
also valid: /log dumbbell-lying-pronation-on-floor 3x10@45 · /log dumbbell lying pronation on floor 3x10@45
Sets × Reps
/log dumbbell_lying_pronation_on_floor 3x10
also valid: /log dumbbell-lying-pronation-on-floor 3x10 · /log dumbbell lying pronation on floor 3x10
Reps
/log dumbbell_lying_pronation_on_floor 20
also valid: /log dumbbell-lying-pronation-on-floor 20 · /log dumbbell lying pronation on floor 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Dumbbell Lying Pronation On Floor demonstration animation
Demo: Dumbbell Lying Pronation On Floor — © Gym visual

How to perform

🎯 ForearmsBicepsTriceps🛠 Dumbbell
  1. 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.
  2. Rotate your palms so they are facing down towards the floor.
  3. Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
  4. Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
  5. Hold for a moment, then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of repetitions.

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