Exercises/Dumbbell Lying Pronation/Alternatives

Alternatives

Dumbbell Lying Pronation

20 exercises that target the same muscles. Primarily working the forearms.

Dumbbell Lying Pronation position 1

Dumbbell Lying Pronation position 2

Current Exercise

Dumbbell Lying Pronation

intermediate·dumbbell·isolation

forearms

Same Equipment

Using dumbbell

7

Dumbbell Lying Supination position 1

Dumbbell Lying Supination position 2

Dumbbell Lying Supination

intermediate·dumbbell

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Palms-Down Dumbbell Wrist Curl Over A Bench position 1

Palms-Down Dumbbell Wrist Curl Over A Bench position 2

Palms-Down Dumbbell Wrist Curl Over A Bench

beginner·dumbbell

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Palms-Up Dumbbell Wrist Curl Over A Bench position 1

Palms-Up Dumbbell Wrist Curl Over A Bench position 2

Palms-Up Dumbbell Wrist Curl Over A Bench

beginner·dumbbell

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Seated Dumbbell Palms-Down Wrist Curl position 1

Seated Dumbbell Palms-Down Wrist Curl position 2

Seated Dumbbell Palms-Down Wrist Curl

beginner·dumbbell

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Seated Dumbbell Palms-Up Wrist Curl position 1

Seated Dumbbell Palms-Up Wrist Curl position 2

Seated Dumbbell Palms-Up Wrist Curl

beginner·dumbbell

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Seated One-Arm Dumbbell Palms-Down Wrist Curl position 1

Seated One-Arm Dumbbell Palms-Down Wrist Curl position 2

Seated One-Arm Dumbbell Palms-Down Wrist Curl

intermediate·dumbbell

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Seated One-Arm Dumbbell Palms-Up Wrist Curl position 1

Seated One-Arm Dumbbell Palms-Up Wrist Curl position 2

Seated One-Arm Dumbbell Palms-Up Wrist Curl

beginner·dumbbell

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Different Equipment

Same muscles, different setup

13

Bottoms-Up Clean From The Hang Position position 1

Bottoms-Up Clean From The Hang Position position 2

Bottoms-Up Clean From The Hang Position

intermediate·kettlebells

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Cable Wrist Curl position 1

Cable Wrist Curl position 2

Cable Wrist Curl

beginner·cable

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Farmer's Walk position 1

Farmer's Walk position 2

Farmer's Walk

intermediate·other

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Finger Curls position 1

Finger Curls position 2

Finger Curls

beginner·barbell

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Kneeling Forearm Stretch position 1

Kneeling Forearm Stretch position 2

Kneeling Forearm Stretch

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Palms-Down Wrist Curl Over A Bench position 1

Palms-Down Wrist Curl Over A Bench position 2

Palms-Down Wrist Curl Over A Bench

beginner·barbell

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Palms-Up Barbell Wrist Curl Over A Bench position 1

Palms-Up Barbell Wrist Curl Over A Bench position 2

Palms-Up Barbell Wrist Curl Over A Bench

beginner·barbell

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Plate Pinch position 1

Plate Pinch position 2

Plate Pinch

intermediate·other

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Rickshaw Carry position 1

Rickshaw Carry position 2

Rickshaw Carry

intermediate·other

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Seated Palm-Up Barbell Wrist Curl position 1

Seated Palm-Up Barbell Wrist Curl position 2

Seated Palm-Up Barbell Wrist Curl

beginner·barbell

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Seated Palms-Down Barbell Wrist Curl position 1

Seated Palms-Down Barbell Wrist Curl position 2

Seated Palms-Down Barbell Wrist Curl

beginner·barbell

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Seated Two-Arm Palms-Up Low-Pulley Wrist Curl position 1

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl position 2

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

beginner·cable

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Standing Olympic Plate Hand Squeeze position 1

Standing Olympic Plate Hand Squeeze position 2

Standing Olympic Plate Hand Squeeze

beginner·other

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Different Difficulty

Easier or harder than Dumbbell Lying Pronation

14

Cable Wrist Curl position 1

Cable Wrist Curl position 2

Cable Wrist Curl

beginner·cable

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Finger Curls position 1

Finger Curls position 2

Finger Curls

beginner·barbell

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Kneeling Forearm Stretch position 1

Kneeling Forearm Stretch position 2

Kneeling Forearm Stretch

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Palms-Down Dumbbell Wrist Curl Over A Bench position 1

Palms-Down Dumbbell Wrist Curl Over A Bench position 2

Palms-Down Dumbbell Wrist Curl Over A Bench

beginner·dumbbell

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Palms-Down Wrist Curl Over A Bench position 1

Palms-Down Wrist Curl Over A Bench position 2

Palms-Down Wrist Curl Over A Bench

beginner·barbell

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Palms-Up Barbell Wrist Curl Over A Bench position 1

Palms-Up Barbell Wrist Curl Over A Bench position 2

Palms-Up Barbell Wrist Curl Over A Bench

beginner·barbell

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Palms-Up Dumbbell Wrist Curl Over A Bench position 1

Palms-Up Dumbbell Wrist Curl Over A Bench position 2

Palms-Up Dumbbell Wrist Curl Over A Bench

beginner·dumbbell

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Seated Dumbbell Palms-Down Wrist Curl position 1

Seated Dumbbell Palms-Down Wrist Curl position 2

Seated Dumbbell Palms-Down Wrist Curl

beginner·dumbbell

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Seated Dumbbell Palms-Up Wrist Curl position 1

Seated Dumbbell Palms-Up Wrist Curl position 2

Seated Dumbbell Palms-Up Wrist Curl

beginner·dumbbell

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Seated One-Arm Dumbbell Palms-Up Wrist Curl position 1

Seated One-Arm Dumbbell Palms-Up Wrist Curl position 2

Seated One-Arm Dumbbell Palms-Up Wrist Curl

beginner·dumbbell

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Seated Palm-Up Barbell Wrist Curl position 1

Seated Palm-Up Barbell Wrist Curl position 2

Seated Palm-Up Barbell Wrist Curl

beginner·barbell

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Seated Palms-Down Barbell Wrist Curl position 1

Seated Palms-Down Barbell Wrist Curl position 2

Seated Palms-Down Barbell Wrist Curl

beginner·barbell

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Seated Two-Arm Palms-Up Low-Pulley Wrist Curl position 1

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl position 2

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

beginner·cable

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Standing Olympic Plate Hand Squeeze position 1

Standing Olympic Plate Hand Squeeze position 2

Standing Olympic Plate Hand Squeeze

beginner·other

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