Dumbbell Supported Forearm Pronation

How to perform it

Step-by-step instructions

1. 01Sit beside a bench with the working forearm supported palm-up, elbow bent about 90 degrees, and wrist extending beyond the edge.
2. 02Hold one end of a very light dumbbell so the unweighted end acts as a controlled lever.
3. 03Keep your elbow and upper arm still as you rotate the forearm until the palm turns downward.
4. 04Stop at your comfortable pronation limit without bending the wrist or moving the shoulder.
5. 05Rotate back slowly, complete the repetitions, and switch arms.