Dumbbell Lying Pronation

Dumbbell Lying Pronation

The Dumbbell Lying Pronation is a highly effective exercise that targets the muscles of the upper body, particularly the shoulders and back. This exercise primarily engages the posterior deltoids, rhomboids, and the lower trapezius. Additionally, it also activates the biceps and forearms to a lesser extent, making it a great compound exercise that promotes muscle growth and strength. To perform the Dumbbell Lying Pronation, you will need a set of dumbbells and a comfortable, flat surface like a bench or a mat. Lying face down on the bench, start with your arms extended straight down towards the floor, holding the dumbbells with your palms facing inward. With a controlled motion, lift the dumbbells towards your sides, focusing on squeezing your shoulder blades together at the top and keeping your elbows slightly bent. Hold the contraction for a moment before slowly returning to the starting position. This exercise can be especially beneficial for individuals looking to improve their posture and develop a stronger upper body. By strengthening the muscles that support the shoulders and back, the Dumbbell Lying Pronation can help alleviate issues like rounded shoulders and reduce the risk of shoulder injuries. It can also contribute to improved overall upper body strength and targeted muscle development. To optimize your results from the Dumbbell Lying Pronation, it's crucial to choose an appropriate weight that challenges your muscles without compromising your form. Keep your movements slow and controlled, focusing on the mind-muscle connection to ensure you're adequately activating the targeted muscles. As with any exercise, proper form is essential to avoid strain or injury. Incorporating the Dumbbell Lying Pronation into your workout routine a few times a week can yield noticeable improvements in upper body strength and posture. Remember to listen to your body, gradually increase the weight and difficulty as you progress, and always engage in a thorough warm-up before starting your workouts.


  • Lie down on a flat bench with a dumbbell in each hand.
  • Keep your arms extended with your palms facing each other.
  • Lower the dumbbells by flexing your elbows.
  • Once the dumbbells are near your chest, rotate your wrists outward so that your palms face away from your body.
  • Pause for a moment and then reverse the motion to bring the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to effectively target your chest, shoulders, and triceps.
  • Choose a weight that challenges you but allows you to maintain good form throughout the exercise.
  • Engage your core muscles by bracing your abs and maintaining a neutral spine.
  • Keep your elbows slightly bent throughout the movement to avoid unnecessary stress on your joints.
  • Exhale as you push the dumbbells up and inhale as you lower them down to maximize your breathing efficiency.
  • Visualize squeezing your chest muscles as you bring the dumbbells together at the top of the movement.
  • Avoid letting the dumbbells touch at the top to keep tension on your chest muscles.
  • Start with a lighter weight and gradually increase it as you build strength and confidence.
  • Don't rush the exercise. Focus on performing slow, controlled movements for maximum muscle activation.
  • As with any exercise, listen to your body and stop immediately if you feel any pain or discomfort.


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