FitCi
Dumbbell Lying Pronation is an isolation exercise for the forearms: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: dumbbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your side on a bench or rest your forearm on it with the elbow bent 90 degrees
- Grip a dumbbell by one end in a hammer position
- Rotate your forearm to turn your palm toward the floor (pronation)
- Hold for one second at the end range
- Return under control; finish the reps, then switch arms
Coaching tip
A rotation move that strengthens the tennis-elbow area; use a dumbbell loaded on one end only.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow, wrist. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Dead Hang
- Same muscle, different equipment: Wrist Roller, Behind-the-Back Wrist Curl, Dead Hang
More forearms exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.