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Dumbbell Lying Pronation

🏋️‍♂️ Strength / Weighted · Forearms

Log it by text

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

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

Demonstration

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

How to perform

🎯 ForearmsBicepsShoulders🛠 Dumbbell
  1. Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand.
  2. Rotate your palms so they are facing up.
  3. Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down.
  4. Inhale and slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

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