Exercise guide · Beginner · Compound

Dumbbell Lying Pronation: How to Do It & Muscles Worked

The dumbbell lying pronation is an exercise targeting the forearms, specifically focusing on pronation strength. It is performed lying face down on a bench, holding dumbbells, and rotating the wrists to work the forearm muscles.

Primary muscles
Forearms
Secondary muscles
Shoulders , Biceps
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell lying pronation
Front view: muscles worked by the dumbbell lying pronation. Primary: forearms. Secondary: shoulders and biceps.
Back view: muscles worked by the dumbbell lying pronation. Primary: forearms. Secondary: shoulders and biceps.
Primary Secondary

How to do the dumbbell lying pronation

  1. Step 1: Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand.
  2. Step 2: Rotate your palms so they are facing up.
  3. Step 3: Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down.
  4. Step 4: Inhale and slowly lower the dumbbells back to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell lying pronation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Lying Pronation alternatives

More exercises that train the forearms as their main target:

More forearms exercises

See the best forearm exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.