dumbbell lying pronation on floor
- Target
- forearms
- Secondary
- biceps, triceps
- Equipment
- dumbbell
- Body part
- lower arms
Instructions
- 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.
- Rotate your palms so they are facing down towards the floor.
- Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
- Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
- Hold for a moment, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
© Gym visual — https://gymvisual.com/