Dumbbell Seated Pronation
The Dumbbell Seated Pronation primarily works the Pronator Teres. It is a dumbbell isolation exercise at intermediate difficulty.
A dumbbell isolation push exercise targeting the Pronator Teres.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pronator Teres |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Pronator Teres (forearms)
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.
Alternative Exercises
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