APEX ZONE

Exercises · Strength

Dumbbell Lying Pronation

Dumbbell Forearms

The Dumbbell Lying Pronation is a strength movement that targets your forearms. Here's how to do it with clean form.

How to do the Dumbbell Lying Pronation

  1. Lie on your back or sit with your forearm supported and a dumbbell in one hand, palm facing up.
  2. Rotate your forearm so your palm turns fully downward.
  3. Reverse the rotation back to the start under control.
  4. Keep your elbow and upper arm still — only the forearm moves.

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More Forearms exercises

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