Dumbbell Lying Pronation

Also known as: lying dumbbell pronation

Beginner

Forearms

Dumbbell

Use independent dumbbell loading to build control through the whole range: Dumbbell Lying Pronation finishes an arm session cleanly.

How to do Dumbbell Lying Pronation

Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand.
Rotate your palms so they are facing up.
Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down.
Inhale and slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Lying Pronation Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Lying Pronation Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Easier and Harder Than Dumbbell Lying Pronation

Harder progression

Barbell Wrist Curl V. 2

Swap Dumbbell Lying Pronation For

Lever Gripper Hands

Modified Push Up To Lower Arms

Band Wrist Curl

Dumbbell Lying Pronation — Frequently Asked Questions

How do you do the Dumbbell Lying Pronation?

Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand. Rotate your palms so they are facing up. Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Lying Pronation work?

The Dumbbell Lying Pronation primarily targets the forearms. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Lying Pronation should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Lying Pronation good for beginners?

Yes. The Dumbbell Lying Pronation is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Lying Pronation?

Try the Lever Gripper Hands, Modified Push Up To Lower Arms or the Band Wrist Curl. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Lying Pronation the same as the lying dumbbell pronation?

Yes. The Dumbbell Lying Pronation is also commonly called the lying dumbbell pronation. Different gyms and training programs label it differently, but "lying dumbbell pronation" refer to this same movement.