Barbell Forearm Pronation-Supination

How to perform it

Step-by-step instructions

1. 01Sit with your forearms supported on your thighs or a bench and hold a very light barbell at shoulder width with your elbows bent about 90 degrees.
2. 02Keep your elbows and upper arms still and begin with your palms facing upward in forearm supination.
3. 03Rotate both forearms slowly until your palms face downward, moving only through a comfortable pronation range.
4. 04Pause without bending or extending the wrists, then rotate the forearms back until the palms face upward.
5. 05Continue controlled pronation and supination with an unloaded or very light bar and stop for wrist or elbow pain.