- Lie on bench or mat. With hand of upper arm, grasp unilaterally
loaded dumbbell; pinkie positioned near weighted side. Bend elbow
approximately 90-degrees and place arm on hip or side of waist.
Position thumb upward (supinated).
- Rotate dumbbell so thumb turns downward (pronation). Return
- Pad or firm pillow (ball pictured) may be placed between
hip and arm. Elevation of elbow allows resistance during initial
range of motion. This exercise can also be performed seated by
corner of table higher than shoulder height (See Dumbbell
Seated Pronation. If unilaterally loaded dumbbell, or "half
dumbbell" is not available, grasp conventional dumbbell
to one side of handle with thumb against inside surface. Also
see Dumbbell Lying Pronation
with arm down.
- No significant stabilizers