Dumbbell Seated Pronation

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Dumbbell Seated Pronation

Instructions

Preparation

Sit next to elevated surface, approximately arm pit height. With hand of upper arm, grasp unilaterally loaded dumbbell; pinkie positioned near weighted side. Bend elbow approximately 90-degrees and place upperarm on elevated surface. Position thumb upward (supinated).

Execution

Rotate dumbbell so thumb turns downward (pronation). Return and repeat.

Comments

If unilaterally loaded dumbbell, or "half dumbbell" is not available, grasp conventional dumbbell to one side of handle with thumb against inside surface.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Push

Muscles

Target

Synergists

  • None

Stabilizers

  • No significant stabilizers

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