The Dumbbell Lying Pronation On Floor exercise is a simple and effective exercise for strengthening the muscles in the forearms and wrists. It involves lying on your back on the floor with a dumbbell in each hand and rotating your forearms so that your palms face down.
How to perform
Step by step instructions:1. Lie on your back on the floor with your legs extended and a dumbbell in each hand.
2. Extend your arms straight up towards the ceiling with your palms facing each other.
3. Slowly rotate your forearms so that your palms face down towards the floor, keeping your elbows close to your sides.
4. Hold this position for a moment, feeling the stretch in your forearms and wrists.
5. Slowly rotate your forearms back to the starting position with your palms facing each other.
6. Repeat this movement for the desired number of repetitions.
7. Make sure to keep your core engaged and your back flat on the floor throughout the exercise to avoid arching your back.
8. Start with a light weight dumbbell and gradually increase the weight as you become more comfortable with the exercise.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.