Dumbbell Lying Pronation
Description
The dumbbell lying pronation is a rotator cuff exercise where you lie on your side with the top arm bent at 90 degrees and rotate the forearm downward toward the floor against a light dumbbell. It strengthens the shoulder internal rotators (subscapularis).
Muscle Group
Equipment Required
Dumbbell Lying Pronation Instructions
- Lie on your left side on a bench or floor.
- Bend your right elbow at 90 degrees. Upper arm against your side.
- Hold a light dumbbell in your right hand, forearm pointing up (toward ceiling).
- Slowly rotate your forearm downward across your body toward the floor.
- Continue until your forearm is across your stomach.
- Slowly return to the starting position against gravity.
- Keep your elbow pinned to your side throughout.
- Use very light weight (2 to 10 lbs). Aim for 15 to 20 reps per side.
Dumbbell Lying Pronation Form & Visual
Dumbbell Lying Pronation Benefits
- Strengthens internal rotators (subscapularis)
- Essential for shoulder health
- Simple setup with light dumbbells
- Rehabilitation and prehab exercise
- Builds rotator cuff strength
- Prevents shoulder injuries
Dumbbell Lying Pronation Muscles Worked
- Subscapularis (primary)
- Teres major
- Pectoralis major (slight)
- Anterior deltoid (slight)
Dumbbell Lying Pronation Variations & Alternatives
- DB Lying Supination (external rotation)
- Cable Internal Rotation
- Band Internal Rotation
- Side-Lying External Rotation
- DB Lying External Rotation
