Dumbbell Forearm Pronation and Supination

How to perform it

Step-by-step instructions

1. 01Sit with the working forearm supported on a bench or thigh and hold a very light dumbbell in a neutral handshake grip.
2. 02Keep the elbow and upper arm still, allowing only the forearm to rotate while the wrist remains straight.
3. 03Rotate the forearm slowly until the palm turns downward into pronation through a comfortable range.
4. 04Reverse the movement until the palm turns upward into supination without forcing the end position.
5. 05Continue slowly through a pain-free range, complete the side, and then switch arms.