Dumbbell Pronation

Body region

• Arms

Muscles

Main

• Pronator Teres
• Pronator Quadratus

Helps

• Brachioradialis
• Flexor Carpi Radialis

Holds

• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Equipment

• Dumbbells
• Flat Bench

Technique

1. Sit next to a bench and rest your forearm on the pad, with the hand hanging past the edge.
2. Hold a dumbbell by one end, so the weighted end sticks out from the thumb side of your hand.
3. Start with the palm facing up, the dumbbell pointing out to the side.
4. Rotate the forearm to lift the dumbbell until it points to the ceiling, thumb up.
5. Lower it back out to the side slowly and repeat.

Cues

• Grip closer to the weighted end to make it easier, farther away to make it harder.
• Only the forearm rotates; the elbow and upper arm stay still.

Common mistakes

• Using a load so heavy that the wrist bends.
• Letting the dumbbell fall quickly on the way down.

Alternatives

• Dumbbell Supination
• Dumbbell Wrist Curl