Dumbbell Lying Pronation

Technique

How to perform Dumbbell Lying Pronation

1. Lie on your side on a bench with the working arm underneath you and its upper arm tucked beside your torso.
2. Bend that elbow to about 90 degrees and position the forearm clear of the bench so the hand can rotate without moving the upper arm.
3. Hold one dumbbell off-center with your little finger near an end plate, leaving more handle and weight beyond the thumb side.
4. Keep your wrist straight and set the longer end of the dumbbell below its finishing position so pronation must lift it against gravity.
5. Pronate your forearm to raise the longer end while keeping the elbow angle and upper arm still; do not swing the forearm upward from the shoulder.
6. Reverse the forearm rotation slowly to lower the dumbbell, then repeat before changing sides.

Programming relevance

Muscles involved

Primary targets: Pronator Teres.