Dumbbell Lying Pronation

Differentiation: Mechanics

This variation of a forearm exercise is unique. Here is how: you rotate the dumbbell side to side using one arm. Working individual sides allows you to intently focus on developing each forearm individually. You also perform this exercise in a lying position. Lying limits your ability to cheat by using momentum built up using your body, | (like you might do when performing a standing forearm exercise). Preventing cheating forces you to exclusively work your forearm muscles. Finally, you use dumbbells for this exercise. Using dumbbells ensures each forearm lifts the same amount of weight. Using equal weight increases the overall symmetry of your forearms. You work one arm for a full set, | then switch the dumbbell to your other hand.

Starting Position

To get into starting position, do this...

1) Locate a movable flat bench.

2) Obtain one dumbbell.

3) Grasp the dumbbell in one hand.

4) Lie on your side lengthwise on the flat bench - with your knees bent for stability.

5) Extend one arm our over the edge of the bench. Your upper arm should extend across the pad. Your forearm and torso should form a 90-degree angle.

6) Your forearm should be parallel to the floor with your palm facing up.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you rotate the dumbbell 90 degrees while maintaining the 90-degree angle between your forearm and upper arm.

3) More detail shown here.

4) Hold this position for a count of one second.

5) This is the ending position.

6) Then, inhale as you rotate the dumbbell

7) ...until the dumbbell is again parallel to the floor.

8) Repeat reps for a full set on that side.

9) Turn on your other side and repeat reps for a full set with your other hand and arm.

Proper Form

Pay special attention to following proper form by...

Keep your working forearm parallel to the floor throughout the exercise.

Make sure you are only using your wrist to twist the weight, which will ensure that your forearms receive the maximum possible benefit.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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