10 Best Dumbbell Lying Pronation Alternatives for Forearm Strength

Ranked Dumbbell Lying Pronation Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying Pronation on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Incline Twisting Sit-up

   62% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the abs rather than the forearms.

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Lie down on the bench with your feet secured under the foot pads.
   3. Place your hands behind your head or across your chest.
   4. Engage your abs and lift your upper body off the bench, curling forward.
   5. As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee.
   6. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   7. Repeat the movement, this time twisting your torso to the other side.
   8. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: lying on your back, the same as the Dumbbell Lying Pronation
2. Play demonstration

   2. Crab Twist Toe Touch

   50% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by sitting on the ground with your knees bent and feet flat on the floor.
   2. Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
   3. Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
   4. Return to the starting position and repeat on the other side.
   5. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: seated, not lying on your back
   • Balance: harder to stay steady on than the Dumbbell Lying Pronation
3. Play demonstration

   3. Side Hip (On Parallel Bars)

   50% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand between two parallel bars with your feet shoulder-width apart.
   2. Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
   3. Engage your abs and slowly lift your legs to the side, keeping them straight.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Dumbbell Lying Pronation
4. Play demonstration

   4. Decline Sit-up

   47% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your knees bent.
   2. Place your hands behind your head or across your chest.
   3. Engage your abs and lift your upper body off the bench, curling forward towards your knees.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: lying on your back, the same as the Dumbbell Lying Pronation
5. Play demonstration

   5. Hanging Straight Twisting Leg Hip Raise

   46% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your legs straight.
   2. Engage your core and lift your legs up towards your chest, keeping them straight.
   3. Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
   4. Pause for a moment, then return to the starting position.
   5. Repeat the movement, but this time twist your hips to the opposite side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Dumbbell Lying Pronation
6. Play demonstration

   6. Gorilla Chin

   45% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Hang from the bar with your arms fully extended and your palms facing away from you.
   4. Engage your core and pull your body up towards the bar, bringing your chin above the bar.
   5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Dumbbell Lying Pronation
7. Play demonstration

   7. Hanging Oblique Knee Raise

   42% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so.
   3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   4. Repeat on the other side, twisting your torso in the opposite direction.
   5. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Dumbbell Lying Pronation
8. Play demonstration

   8. Arm Slingers Hanging Bent Knee Legs

   42% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
   2. Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
   3. Slowly lower your legs back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Dumbbell Lying Pronation
9. Play demonstration

   9. Arm Slingers Hanging Straight Legs

   40% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your legs straight down.
   2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
   3. Hold for a moment at the top, then slowly lower your legs back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Dumbbell Lying Pronation
10. Play demonstration

    10. Bridge - Mountain Climber (Cross Body)

    40% match

    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
    3. Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
    4. Continue alternating sides, moving at a controlled pace.
    5. Keep your hips level and avoid lifting your hips too high or sagging them too low.
    6. Maintain a steady breathing pattern throughout the exercise.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back