Dumbbell Lying Pronation on Floor
Side-lying on the floor with the top forearm resting on the hip, a dumbbell held upright is turned palm-down and back while the forearm stays still.
How to do it
Setup
Lying on one side on the floor, head on the lower arm, the top forearm on the hip, a dumbbell in the top hand, thumb up.
Steps
- Rotate the hand palm-down, lowering the bell toward the floor.
- Keep the forearm resting on the hip throughout.
- Rotate back to thumb-up slowly.
Common mistakes
Letting the elbow slide off the hip: it anchors the turn; keep it there. Rolling the body forward with the hand: stay stacked on your side. Rushing the return: control the bell both ways.
Breathing
Exhale turning, inhale returning.
