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Dumbbell Lying Pronation

in Forearms Exercise


Main Muscle Worked: Forearms

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Dumbbell Lying Pronation - Exercise Guide

Step 1

Lie face down on a flat bench. One arm should be folded so you can rest your head on it while the other holds a dumbbell.

Step 2

Bend the elbow of the arm holding the dumbbell until your forearm and upper arm is perpendicular with each other.

Step 3

Keeping your forearm’s position and angle, raise your upper arm until it is parallel to the floor. Your forearm should now be perpendicular to the floor. This is your starting position.

Step 4

Rotate your wrist outward while keeping your forearm steady. Continue until you feel your forearm muscles stretch. Exhale as you do this.

Step 5

Pause for a moment then slowly twist your wrist until you’re back to your starting position.

Step 6

Complete your repetitions then switch arms and repeat the steps.


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