dumbbell lying pronation on floor

Instructions

1. 1

   Step 1: Lie flat on the floor with your face down and your arms extended straight out in front of you, holding a dumbbell in each hand.

2. 2

   Step 2: Rotate your palms so they are facing down towards the floor.

3. 3

   Step 3: Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.

4. 4

   Step 4: Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.

5. 5

   Step 5: Hold for a moment, then slowly lower the dumbbells back down to the starting position.

6. 6

   Step 6: Repeat for the desired number of repetitions.