Instructions
Preparation
- Grasp unilaterally loaded dumbbell with thumb next to weighted side. Lie on bench on side with weight and position arm with "half dumbbell" on bench. Bend elbow approximately 90-degrees and tucked bent elbow under body. Position thumb down (supinated).
Execution
- Rotate dumbbell so thumb turns upward (pronation). Return and repeat.
Comments
- Bench can be flat or slightly incline (0-30 degrees) so resistance occurs during initial range of motion. If a unilaterally loaded dumbbell, or "half dumbbell" is not available, grasp a conventional dumbbell to one side of handle with pinkie against inside surface. Also see conventiontal Dumbbell Lying Pronation.
Classification
| Utility: | Auxiliary |
| Mechanics: | Isolated |
| Force: | Push |
Muscles
- None
- No significant stabilizers