Dumbbell Lying Pronation

Strengthen your forearms with focused rotational control.

This exercise focuses on forearm rotation, strengthening the muscles that rotate the wrist inward (pronation).

Instructions

  1. Lie face-down on a bench with one arm hanging off, holding a dumbbell.
  2. Bend your elbow to 90 degrees and keep your upper arm stable.
  3. Rotate your forearm downward to lift the dumbbell forward.
  4. Pause briefly, then return to the starting position.

Related Muscle Groups