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Intermediate
Dumbbell Lying Pronation Rotation on Floor
3 steps Updated 29/08/2026
Dumbbell Lying Pronation Rotation on Floor is a free weights exercise targeting Forearms (Flexors), Forearms (Extensors) using Dumbbells.
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How to perform it
- Lie on your side on the floor with your knees bent and feet flat. Support your head with the lower hand. Hold a dumbbell in the top hand with your elbow resting on your side, bent at a 90-degree angle, and your palm facing your head.
- Slowly rotate your forearm, turning your palm down toward the knees while keeping your upper arm and elbow stationary.
- Rotate your forearm back to the starting position with control, ensuring the movement is smooth and steady. Repeat for the desired number of repetitions, then switch to the other arm.
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Variations and related exercises
Band Wrist Curl
Barbell Palm Down Wrist Curl Over a Bench
Barbell Standing Back Wrist Curl
Barbell Wrist Curl on Knees
Last updated: 29/08/2026
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Dumbbell Lying Pronation Rotation on Floor
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