Movement · Lower Arms
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. Rotate your palms so they are facing down towards the floor. Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms. Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level. Hold for a moment, then slowly lower the dumbbells back down to the starting position. Repeat for the desired number of repetitions.
Technique
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.
Rotate your palms so they are facing down towards the floor.
Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
Hold for a moment, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
