Dumbbell Lying Pronation On Floor

The Dumbbell Lying Pronation on Floor is a fantastic exercise that targets your back and shoulder muscles. It is a variation of the traditional dumbbell fly exercise and is perfect for those looking to strengthen and tone their upper body. To perform this exercise, you will need a pair of dumbbells and a workout mat. Lie face down on the mat, with your arms extended straight out to the sides, holding the dumbbells in an overhand grip. Your palms should be facing down towards the floor. From this starting position, engage your core and slowly lift your arms up towards the ceiling, keeping them straight throughout the movement. With controlled movement, squeeze your shoulder blades together as you raise your arms. Exhale as you lift, and inhale as you lower the weights back to the starting position. The Dumbbell Lying Pronation on Floor is a highly effective exercise for targeting the major muscles of your back and shoulders. It helps improve posture, strengthen your upper body, and can even aid in reducing the risk of developing back pain. Remember to start with lighter weights and gradually increase the load as you become more comfortable with the movement. Aim for 2-3 sets of 10-12 repetitions, and always listen to your body to avoid any discomfort or strain. Happy strengthening!

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Dumbbell Lying Pronation On Floor

Instructions

  • Lie face down on the floor with your chest and stomach pressed against the ground.
  • Hold a pair of dumbbells in each hand with a pronated grip (palms facing down).
  • Extend your arms out to your sides, keeping them straight and parallel to the floor, with your elbows slightly bent.
  • Inhale and slowly lift the dumbbells towards your sides, retracting your scapulae (shoulder blades) and squeezing your back muscles.
  • Exhale and slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions, ensuring smooth and controlled motions.

Tips & Tricks

  • Engage your core muscles to maintain stability throughout the exercise.
  • Start with a lighter weight and gradually increase as you become more comfortable with the movement.
  • Focus on controlling the motion and avoid using momentum to lift the dumbbells.
  • Breathe regularly throughout the exercise, exhaling during the exertion phase and inhaling during the lowering phase.
  • Keep your wrists in a neutral position to reduce the strain on your joints.
  • Ensure that your shoulder blades are retracted and depressed during the movement.
  • Maintain a consistent and controlled tempo, avoiding jerky or rapid movements.
  • Allow for adequate rest between sets to allow your muscles to recover and avoid overexertion.
  • Consult with a fitness professional to ensure proper form and technique for this exercise.
  • Incorporate other exercises that target the muscles of the back and shoulders to create a well-rounded workout routine.
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