Dumbbell Lying Pronation On Floor

Also known as: lying dumbbell pronation on floor

Intermediate

Forearms

Dumbbell

Skip the guesswork: Dumbbell Lying Pronation On Floor leans on independent dumbbell loading for muscle you built on purpose.

How to do Dumbbell Lying Pronation On Floor

Lie flat on the floor with your face down and your arms extended straight out in front of you, holding a dumbbell in each hand.
Rotate your palms so they are facing down towards the floor.
Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
Hold for a moment, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Dumbbell Arm Exercises All Dumbbell Exercises

Dumbbell Lying Pronation On Floor Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Lying Pronation On Floor Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Dumbbell Lying Pronation On Floor

Easier progression

Modified Push Up To Lower Arms

Harder progression

Dumbbell Over Bench One Arm Reverse Wrist Curl

Swap Dumbbell Lying Pronation On Floor For

Barbell Reverse Wrist Curl

Wrist Rollerer

Smith Seated Wrist Curl

Dumbbell Lying Pronation On Floor — Frequently Asked Questions

How do you do the Dumbbell Lying Pronation On Floor?

Lie flat on the floor with your face down and your arms extended straight out in front of you, holding a dumbbell in each hand. Rotate your palms so they are facing down towards the floor. Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms. 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 On Floor work?

The Dumbbell Lying Pronation On Floor 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 On Floor should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Lying Pronation On Floor good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Lying Pronation On Floor?

Try the Barbell Reverse Wrist Curl, Wrist Rollerer or the Smith Seated 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 On Floor the same as the lying dumbbell pronation on floor?

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