Dumbbell Lying Pronation On Floor exercise animated demonstration

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Dumbbell Lying Pronation On Floor

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Beginner

target Target Muscle Groups

Primary: Forearms accessibility Lower Arms
Biceps Triceps

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

push

Dumbbell Lying Pronation On Floor is a beginner single-joint isolation pushing exercise targeting the Forearms in the Lower Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Triceps.

list_alt Step-by-Step Instructions

1

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.

2

Rotate your palms so they are facing down towards the floor.

3

Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.

4

Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.

5

Hold for a moment, then slowly lower the dumbbells back down to the starting position.

6

Repeat for the desired number of repetitions.

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