Dumbbell Floor Lying Pronation
Strengthen forearms & wrists! Dumbbell Floor Lying Pronation isolates muscles for better grip & stability. Easy to do at home.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Lay on one side on the floor, using your lower arm as a pillow to support your head.
Grab a dumbbell with the upper hand and position it in front of your abdomen with your elbow at a 90-degree angle and your forearm facing upward (pronated position).
Keeping your elbow fixed to your side, roll your wrist to turn the dumbbell in a semicircular motion towards your body (this is called forearm supination).
Once you reach the maximum supination with the palm of your hand facing up, reverse the motion and return to the starting position with your forearm pronated.
Perform the desired number of repetitions before switching sides and repeating the exercise with the other arm.
Tips: Keep movements controlled and deliberate, avoiding any momentum or jerky motions. Start with a lightweight to ensure that you can maintain proper form and avoid injury. Breathe out as you pronate the forearm and breathe in as you return to the start position.
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