Dumbbell Lying Pronation

A forearm exercise that targets the pronator teres muscle.

Instructions

• Start by lying face down on a bench, holding a dumbbell in each hand with a pronated (palms facing down) grip, and arms extended straight towards the floor.
• Slowly rotate your wrists so that your palms face upwards, then return to the starting position with control.

Common Mistakes to Avoid

• Using too much weight which compromises form.
• Not maintaining a neutral wrist position, leading to strain.
• Completing the motion too quickly without control.

Additional Information