Dumbbell Lying Pronation

Muscles

Target
Pronators

Synergists
None

Stabilizers
No significant stabilizers

Instructions

Preparation
Lie on bench or mat. Place pad or firm pillow on side of waist. With hand of upper arm, grasp unilaterally loaded dumbbell; weight placed on side with thumb. Bend 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.

Comments
This exercise can also be performed seated by corner of table higher than shoulder height. If a unilaterally loaded dumbbell, or "half dumbbell" is not available, grasp a conventional dumbbell to one side of handle with pinkie against inside surface.

Source: exrx.net