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.

Muscles worked

Role	Muscles
Primary	forearms
Equipment	dumbbell
Difficulty	intermediate
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bottoms-Up Clean From The Hang Position Kettlebell Finger Curls Barbell Palms-Down Wrist Curl Over A Bench Barbell Palms-Up Barbell Wrist Curl Over A Bench Barbell Seated Palm-Up Barbell Wrist Curl Barbell Seated Palms-Down Barbell Wrist Curl Barbell

Easier than the Dumbbell Lying Pronation

Same movement pattern, lower entry difficulty — work up from here.

Cable Wrist Curl beginner · Cable Machine Finger Curls beginner · Barbell Palms-Down Dumbbell Wrist Curl Over A Bench beginner · Dumbbell

Superset the Dumbbell Lying Pronation with

Opposing biceps work — alternate sets without extra rest.

Dumbbell Prone Incline Curl biceps Standing Dumbbell Reverse Curl biceps Standing Inner-Biceps Curl biceps Zottman Curl biceps

Common questions

What muscles does the Dumbbell Lying Pronation work?

The Dumbbell Lying Pronation primarily works the forearms. Cable Wrist Curl, Dumbbell Lying Supination, and Finger Curls train the same muscle, across 6 equipment types.

What equipment do you need for the Dumbbell Lying Pronation?

Dumbbells. Without dumbbells, Bottoms-Up Clean From The Hang Position, Finger Curls, and Palms-Down Wrist Curl Over A Bench train the same muscle, and 2 of the catalogue's options for this muscle need no equipment.

Is the Dumbbell Lying Pronation suitable for beginners?

It is rated intermediate. Start with Cable Wrist Curl, Finger Curls, and Palms-Down Dumbbell Wrist Curl Over A Bench and work up.

Where should the Dumbbell Lying Pronation go in a workout?

Late — the Dumbbell Lying Pronation is isolation work, so it follows your compounds. Supersetting it with Dumbbell Prone Incline Curl and Standing Dumbbell Reverse Curl cuts session time without extra rest.

Similar exercises

Cable Wrist Curl Cable Machine Dumbbell Lying Supination Dumbbell Finger Curls Barbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Down Wrist Curl Over A Bench Barbell Palms-Up Barbell Wrist Curl Over A Bench Barbell