Exercise guide · Beginner · Compound

Dumbbell Lying Pronation on Floor: How to Do It & Muscles Worked

The dumbbell lying pronation on floor targets the forearms by requiring you to rotate your palms downward while lifting dumbbells, emphasizing forearm strength and stability.

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

How to do the dumbbell lying pronation on floor

  1. Step 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. Step 2: Rotate your palms so they are facing down towards the floor.
  3. Step 3: Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
  4. Step 4: Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
  5. Step 5: Hold for a moment, then slowly lower the dumbbells back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell lying pronation on floor 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 on Floor alternatives

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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.