Beginner
DUMBBELL LYING PRONATION ON FLOOR
Lower arms
Body Part
Forearms
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Forearms
Views
1
Est. Calories/min
5.00
How To Perform
1
Step: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
Step:2 Rotate your palms so they are facing down towards the floor.
3
Step:3 Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
4
Step:4 Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
5
Step:5 Hold for a moment, then slowly lower the dumbbells back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
