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Lower Arms · Dumbbell
Dumbbell Lying Pronation Rotation on Floor
Dumbbell Lying Pronation Rotation on Floor is a beginner compound strength exercise that works the forearms (lower arms), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Forearms
- Body part
- Lower Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Forearms · Flexors
- Forearms · Extensors
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell Lying Pronation Rotation on Floor
- Lie on your side on the floor with your knees bent and feet flat. Support your head with the lower hand. Hold a dumbbell in the top hand with your elbow resting on your side, bent at a 90-degree angle, and your palm facing your head.
- Slowly rotate your forearm, turning your palm down toward the knees while keeping your upper arm and elbow stationary.
- Rotate your forearm back to the starting position with control, ensuring the movement is smooth and steady. Repeat for the desired number of repetitions, then switch to the other arm.
Form tips
- Keep your upper arm and elbow stable throughout the exercise.
- Avoid using excessive weight to ensure proper form and prevent strain on the wrist and elbow.
- Focus on a slow and controlled rotation to maximize muscle engagement.
Dumbbell Lying Pronation Rotation on Floor alternatives
More forearms exercises
Dumbbell Lying Pronation Rotation on Floor FAQ
What muscles does Dumbbell Lying Pronation Rotation on Floor work?
Dumbbell Lying Pronation Rotation on Floor mainly works the forearms in the lower arms (Flexors and Extensors). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Lying Pronation Rotation on Floor?
You need a dumbbell.
How many sets and reps of Dumbbell Lying Pronation Rotation on Floor should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Lying Pronation Rotation on Floor good for beginners?
Yes. Dumbbell Lying Pronation Rotation on Floor is rated beginner, so it's a sound choice while you learn to train the forearms.
How many calories does Dumbbell Lying Pronation Rotation on Floor burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Lying Pronation Rotation on Floor?
Other exercises for the forearms include Downward Dog With Fingers Facing Feet, Wrist Extension Barbell (Variation 2), Wrist Extension Barbell and Cable Wrist Extension.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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