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Seated Pronation

Dumbbell Seated Pronation Exercise

Seated Pronation

Target Muscle: Pronators (Forearms)

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

Stablizer Muscle: No significant stabilizers

Synergists: None

Seated Pronation Instructions

Seated Pronation Technique

Sit next to elevated surface, approximately arm pit height. With hand of upper arm, grasp unilaterally loaded dumbbell; pinkie positioned near weighted side. Bend elbow approximately 90-degrees and place upperarm on elevated surface. Position thumb upward (supinated).

Seated Pronation Form

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

If a unilaterally loaded dumbbell, or "half dumbbell" is not available, grasp a conventional dumbbell to one side of handle with thumb against inside surface.

Related Dumbbell Exercises
1. Lying Pronation
2. Lying Pronation, Arm Down

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