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Dumbbell Lying Pronated Grip Maltese Hold Isometric

Dumbbell Lying Pronated Grip Maltese Hold Isometric

The Dumbbell Lying Pronated Grip Maltese Hold Isometric is a challenging and advanced exercise that targets the muscles of the upper body, particularly the chest, shoulders, and triceps. This exercise is not for beginners, as it requires a high level of strength, stability, and body control. To perform the Dumbbell Lying Pronated Grip Maltese Hold Isometric, you will need two dumbbells and a sturdy exercise bench. Begin by lying face-up on the bench and holding a dumbbell in each hand with a pronated grip (palms facing down). With your arms fully extended and your elbows locked out, slowly lower the dumbbells towards your sides, maintaining control throughout the movement. As you reach the bottom position, you will feel a deep stretch in your chest and shoulders. This is your starting point for the isometric hold. Hold this position for a predetermined amount of time, aiming for 10-20 seconds initially, and gradually increasing the duration as you get stronger and more comfortable with the exercise. The Dumbbell Lying Pronated Grip Maltese Hold Isometric is an excellent exercise for building upper body strength, stability, and control. However, it is important to note that this exercise places a significant amount of stress on the wrists, shoulders, and elbows. Make sure you have sufficient strength and mobility in these areas before attempting this exercise. It is also advisable to have a spotter or trainer present to ensure safety and proper form. Incorporate this exercise into your routine to challenge yourself and take your upper body training to the next level.


  • Start by lying face down on a flat bench with a dumbbell in each hand.
  • Position your palms facing down towards the ground and grip the dumbbells securely.
  • Extend your arms straight out in front of you, keeping them at shoulder-width apart.
  • Engage your core muscles and squeeze your shoulder blades together.
  • Lower your body towards the ground while maintaining the position of your arms.
  • Hold this position for the desired duration, keeping your body aligned and stable.
  • To release, slowly bring the dumbbells back up towards your chest.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining a straight body position throughout the exercise.
  • Engage your core to help stabilize your body.
  • Keep your shoulder blades pulled down and back to maintain proper shoulder position.
  • Maintain a slight bend in your elbows to avoid putting excessive strain on the joints.
  • Breathe consistently throughout the exercise, avoiding holding your breath.
  • Start with a lighter weight to ensure proper form and technique.
  • Gradually increase the duration of the hold as you build strength and stability.
  • Take rest days in between sessions to allow for adequate recovery.
  • Consult with a fitness professional if you have any pre-existing injuries or conditions.
  • Prioritize a well-balanced diet to support muscle growth and overall health.

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