dumbbell lying pronation

Equipment

dumbbell

Target muscle

forearms

How to perform

1. 1

   Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand.

2. 2

   Rotate your palms so they are facing up.

3. 3

   Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down.

4. 4

   Inhale and slowly lower the dumbbells back to the starting position.

5. 5

   Repeat for the desired number of repetitions.