Dumbbell Lying Pronation

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips:

Preparation:
Lie on a bench or mat. Place a pad or firm pillow on the side of your waist. With hand of upper arm, grasp unilaterally loaded dumbbell; weight placed on side with thumb. Bend your elbow approximately 90-degrees and place forearm on pad or firm pillow on side so elbow is propped up. Position thumb downward (supination).

Execution:
Rotate dumbbell so thumb turns upward (pronated). Return and Repeat.