Description

The dumbbell lying pronation exercise targets the upper back muscles and helps strengthen the shoulder area.

Starting Position

Lie on a flat bench with a dumbbell in each hand, palms facing down. Keep the arms extended directly above the chest.

Technical Execution

Slowly lower the dumbbells out to the sides while keeping a slight bend in the elbows. Return to the starting position.

Range of Motion

Ensure a full range of motion by lowering the dumbbells until you feel a stretch in the chest and then raise them back up.

Variations

Variations include using different grip positions or adjusting the bench angle for a different challenge.

Common Mistakes

Common mistakes include using improper form, lifting too heavy, and not maintaining a stable core.

Practical Advice

Focus on a controlled movement, engage the shoulder blades, and avoid overarching the lower back.

Additional Notes

It's essential to select an appropriate weight and perform the exercise with proper technique to prevent injuries.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

Secondary Muscles