라이브러리로시작 
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운동 라이브러리
Lying Dumbbell Pronation
A forearm rotation drill performed lying with the forearm supported, training the pronators for grip health, elbow resilience, and rotational forearm strength.
팔덤벨Forearm rotation
주동근
원회내근전완 회내근
협응근
손목 굴곡근완요골근
장비
덤벨
패턴
Forearm rotation
준비 자세
- 01Lie on a flat bench holding a light dumbbell by one end so the load is offset.
- 02Bend the elbow to 90 degrees and rest the upper arm against your side or the bench.
- 03Start with the palm facing up and the dumbbell head pointing away from the midline.
- 04Keep the wrist straight so rotation comes from the forearm, not the wrist joint.
수행
- 01Rotate the forearm so the palm turns from facing up to facing down.
- 02Move slowly and let the offset dumbbell head resist the rotation.
- 03Pause briefly in the fully pronated position.
- 04Rotate back to the palm-up start under the same control.
체크포인트
- -Elbow stays bent at 90 degrees and pinned in place.
- -Rotation is smooth with no jerking at the end range.
- -Only the forearm rotates; the shoulder does not roll to help.
- -The dumbbell stays gripped near one end to keep the leverage offset.
흔한 실수
- -Gripping the dumbbell in the middle, which removes the resistance.
- -Rotating from the shoulder instead of the forearm.
- -Using a dumbbell too heavy to control at the end ranges.
- -Flicking the weight over instead of resisting through the full arc.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 20 slow reps per arm with a very light dumbbell.
- -Pair with the supination version to train both directions in one block.
- -Program it as accessory or prehab work at the end of an arm or pull session.