Dumbbell Lying Pronation

Forearms · Dumbbell

How to do it

Lie **face down** on a flat bench with one arm hanging over the edge, holding a dumbbell **by one end** with your palm up. With the forearm supported and the elbow still, **rotate the wrist until your palm faces down** and return slowly. It is pure forearm rotation, the movement you use turning a screwdriver or holding a bar. **A very light dumbbell held by one end**, which is what creates the lever. The classic mistake is moving the elbow or shoulder.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

See all 907 exercises