Step by step instructions, muscle activation and variants for the Dumbbell Lying Pronation on Floor.
An isolation exercise for the forearm pronators performed lying on the floor. Holding a dumbbell with the elbow bent, you rotate the forearm from a supinated (palm up) to a fully pronated (palm down) position to strengthen the pronator teres and pronator quadratus.
The Dumbbell Lying Pronation on Floor is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
