Dumbbell lying pronation on floor

How to do it

1. 1Lie face down on the floor with your arms extended straight out in front of you, holding a dumbbell in each hand.
2. 2Rotate your palms so they face the floor.
3. 3Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
4. 4Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder height.
5. 5Hold the position for a moment, then slowly lower the dumbbells back to the starting position.
6. 6Repeat for the desired number of repetitions.

More forearms exercises

• Smith standing back wrist curlSmith machine
• Dumbbell over bench revers wrist curlDumbbells
• Lever gripper handsLeverage machine
• Dumbbell one arm wrist curlDumbbells
• Dumbbell one arm reverse wrist curlDumbbells
• Finger curlsBarbell
• Band reverse wrist curlResistance band
• Cable reverse wrist curlCable

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.