Shoulders · Dumbbell
Dumbbell Lying Pronation on Floor
How to do the dumbbell lying pronation on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on your side on the floor with the working arm on top, elbow bent at ninety degrees and tucked to your ribs, holding a light dumbbell with your forearm pointing up. Rotate your forearm down across your body, then return under control.
- 1Feel the rotation come from your shoulder, turning the forearm inward
- 2Keep your elbow pinned to your side at a fixed angle
- 3Move slowly and control the dumbbell both directions
Common mistakes
- Avoid letting your elbow drift off your ribs
- Don't use a heavy dumbbell that forces your body to swing
- Don't let gravity drop the weight; control the lowering
Muscles worked
The dumbbell lying pronation on floor mainly works the internal rotators, with the forearms assisting.
- Internal RotatorsPrimary
- ForearmsSupport
- LatsMinor
- Front DeltsMinor
Kovo programs the dumbbell lying pronation on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.