Dumbbell Lying Pronation on Floor

Target muscle

Forearms

Also works

Biceps, triceps

Equipment

Dumbbell

Body part

Lower arms

How to do the dumbbell lying pronation on floor

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

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the forearms. The biceps and triceps work as secondary muscles. See all forearm exercises or every dumbbell exercise.