Instructions
Preparation
- Lie on bench or mat. Place pad or firm pillow on side of
waist. With hand of upper arm, grasp unilaterally loaded dumbbell;
weight placed on side with thumb. Bend elbow approximately 90-degrees
and place forearm on pad or firm pillow on side so elbow is propped
up. Position thumb downward (supination).
Execution
- Rotate dumbbell so thumb turns upward (pronated). Return
and Repeat.
Comments
- This exercise can also be performed seated by corner of table
higher than shoulder height. 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.
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Classification
Muscles
Target
Synergists
Stabilizers
- No significant stabilizers
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