dumbbell lying pronation on floor

Equipment

dumbbell

Target muscle

forearms

How to perform

1. 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. 2

   Rotate your palms so they are facing down towards the floor.

3. 3

   Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.

4. 4

   Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.

5. 5

   Hold for a moment, then slowly lower the dumbbells back down to the starting position.

6. 6

   Repeat for the desired number of repetitions.