Kysero
Try for free

Forearms · Intermediate

Dumbbell Supported Forearm Pronation

Bench-supported single-arm forearm pronation drill for controlled rotational strength and range.

View instructionsAll exercises
Back to all exercises
Dumbbell Supported Forearm Pronation demonstration

Exercise overview

Training details

Forearms

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit beside a bench with the working forearm supported palm-up, elbow bent about 90 degrees, and wrist extending beyond the edge.
  2. 02Hold one end of a very light dumbbell so the unweighted end acts as a controlled lever.
  3. 03Keep your elbow and upper arm still as you rotate the forearm until the palm turns downward.
  4. 04Stop at your comfortable pronation limit without bending the wrist or moving the shoulder.
  5. 05Rotate back slowly, complete the repetitions, and switch arms.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Forearm Pronation and SupinationRelated variationDumbbell Supported Forearm Supination

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wrist CurlComparable substituteDumbbell Wrist CurlComparable substituteBarbell Forearm Pronation-Supination

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder