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Beginner
Forearms
Dumbbell Lying Pronation
The dumbbell lying pronation is a workout for your lower arms. You lie on your stomach on a bench and turn your wrists while lifting weights. This helps make your forearms stronger.
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How to Perform
- 1Lie on your stomach on a bench with your chest pressing against it. Let your arms hang straight down, holding a weight in each hand.
- 2Turn your hands so your palms are facing up.
- 3Keep your upper arms completely still. Breathe out and lift the weights while turning your hands until your palms face down.
- 4Breathe in and slowly lower the weights back down, turning your hands to the starting position.
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