Lying Pronation, Arm Down

Dumbbell Lying Pronation, Arm Down Exercise

Target Muscle: Pronators (Forearms)

Workout Mechanics: Isolated | Workout Force: Push Exercise | Utility: Auxiliary

Stablizer Muscle: No significant stabilizers

Synergists: None

Lying Pronation, Arm Down Instructions

Lying Pronation, Arm Down Technique

Grasp unilaterally loaded dumbbell with thumb next to weighted side. Lie on bench on side with weight and position arm with "half dumbbell" on bench. Bend elbow approximately 90-degrees and tucked bent elbow under body. Position thumb down (supinated).

Lying Pronation, Arm Down Form

Rotate dumbbell so thumb turns upward (pronation). Return and repeat.

Bench can be flat or slightly incline (0-30 degrees) so resistance occurs during initial range of motion. If a unilaterally loaded dumbbell, or "half dumbbell" is not available, grasp a conventional dumbbell to one side of handle with pinkie against inside surface. Also see conventiontal Dumbbell Lying Pronation.

Related Dumbbell Exercises
1. Lying Pronation
2. Seated Pronation