Back to all exercisesOpen the Plan Builder
How to perform it
Step-by-step instructions
- 01Sit with the working forearm supported on a bench or thigh and hold a very light dumbbell in a neutral handshake grip.
- 02Keep the elbow and upper arm still, allowing only the forearm to rotate while the wrist remains straight.
- 03Rotate the forearm slowly until the palm turns downward into pronation through a comfortable range.
- 04Reverse the movement until the palm turns upward into supination without forcing the end position.
- 05Continue slowly through a pain-free range, complete the side, and then switch arms.
Keep exploring
Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Keep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Use this exercise in a plan