Muscles worked
forearms, biceps, shoulders
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dumbbell lying pronation
- Body part
- lower arms
- Equipment
- dumbbell
- Target muscle
- forearms
- Muscle group
- biceps
How to perform it
- 1
Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand.
- 2
Rotate your palms so they are facing up.
- 3
Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down.
- 4
Inhale and slowly lower the dumbbells back to the starting position.
- 5
Repeat for the desired number of repetitions.
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