Dumbbell Lying Pronation
Side-lying on a bench with the lower forearm along it and the hand past its end, a dumbbell held upright turns palm-down against its weight.
How to do it
Setup
Lying on one side on a flat bench, the lower forearm along it, the hand just past its end holding a dumbbell by the handle, thumb up.
Steps
- Turn the palm down until the dumbbell lies level.
- Keep the forearm still on the bench; the turn does the work.
- Turn back to thumb-up under control.
Common mistakes
Lifting the forearm off the bench to help: it stays down; the turn is the whole range. Letting the dumbbell drop into the turn: lower it slowly both ways. Turning the body with the hand: the torso stays still on its side.
Breathing
Exhale turning, inhale returning.
