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 unilaterally loaded
dumbbell, or "half dumbbell" is not available, grasp
conventional dumbbell to one side of handle with pinkie against
inside surface. Also see conventiontal Dumbbell
Lying Pronation.
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Classification
Muscles
Target
Synergists
Stabilizers
- No significant stabilizers
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