Dumbbell Lying Pronation on Floor

Setup

1. 01Lie on your back on the floor with knees bent and feet flat.
2. 02Hold a light dumbbell by one end so the head of the bell is offset to one side.
3. 03Rest the upper arm on the floor with the elbow bent to 90 degrees and the forearm vertical.
4. 04Begin with the palm facing your midline or turned upward.

Execution

1. 01Rotate the forearm to turn the palm toward the floor direction.
2. 02Let the offset load resist the turn through the whole arc.
3. 03Pause at full pronation without letting the wrist bend.
4. 04Reverse the rotation back to the start position under control.

Checkpoints

• -The upper arm stays in contact with the floor for every rep.
• -The forearm stays vertical; only rotation occurs.
• -The wrist stays straight so the pronators do the work.
• -Tempo is slow and even in both directions.

Common mistakes

• -Lifting the elbow off the floor to add momentum.
• -Turning the movement into a wrist curl by flexing the wrist.
• -Rushing the rotation and losing tension at the end ranges.
• -Holding the dumbbell by the middle of the handle.