Forearms
Dumbbell Lying Pronation
A slow forearm rotation exercise done with a dumbbell, turning the palm from up to down to train the pronator muscles.
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min
Estimate range 12–21 kcal (±25 %)
Muscle mass worked4 %
Effort during a set4.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Lie on your back or sit sideways at a bench and rest your forearm on it with your hand past the edge.
- 2Hold a light dumbbell near one end with your palm facing up.
- 3Keep your upper arm and elbow still against the bench.
How to perform
- 1Slowly rotate your forearm so your palm turns to face down.
- 2Pause when the palm is facing the floor.
- 3Slowly turn the palm back to the starting position.
- 4Complete all repetitions, then switch arms.
Alternatives
See all
IntermediatePlate PinchOther
BeginnerCable Wrist CurlCable
BeginnerFinger CurlsBarbell
BeginnerPalms-Down Wrist Curl Over A BenchBarbell
BeginnerPalms-Up Barbell Wrist Curl Over A BenchBarbell
BeginnerSeated Palm-Up Barbell Wrist CurlBarbell
BeginnerSeated Palms-Down Barbell Wrist CurlBarbell
BeginnerSeated Two-Arm Palms-Up Low-Pulley Wrist CurlCable
More with Dumbbell
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IntermediateDumbbell Lying SupinationDumbbell
IntermediateSeated One-Arm Dumbbell Palms-Down Wrist CurlDumbbell
BeginnerPalms-Down Dumbbell Wrist Curl Over A BenchDumbbell
BeginnerPalms-Up Dumbbell Wrist Curl Over A BenchDumbbell
BeginnerSeated Dumbbell Palms-Down Wrist CurlDumbbell
BeginnerSeated Dumbbell Palms-Up Wrist CurlDumbbell
BeginnerSeated One-Arm Dumbbell Palms-Up Wrist CurlDumbbell
IntermediateCalf Raise On A DumbbellDumbbell
