Beginner
DUMBBELL LYING PRONATION
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 a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand.
2
Step:2 Rotate your palms so they are facing up.
3
Step:3 Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down.
4
Step:4 Inhale and slowly lower the dumbbells back to the starting position.
5
Step:5 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
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