Dumbbell Lying Pronation Rotation on Floor

Published by ROVFIT

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Target Muscles

Basic Muscle Groups
Forearms (Main Target)

Advanced Muscle Groups
Brachioradialis (Main Target)
Wrist-extensors (Main Target)
Wrist-flexors (Main Target)

Difficulty

Intermediate

Steps

Lie on your back on the floor with a dumbbell in each hand, palms facing down.
Allow your elbows to bend slightly and your wrists to hang over the edge of the floor.
Rotate your wrists inward, bringing your palms towards your body.
Pause briefly at the top of the movement.
Rotate your wrists outward, bringing your palms away from your body.
Pause briefly at the top of the movement.
Continue alternating between inward and outward rotations.

Benefits