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Exercise overview
Training details
BicepsTricepsForearms
Equipment
Bodyweight
Sets × reps
3 × 8
Rest
30 sec
How to perform it
Step-by-step instructions
- 01Stand or sit tall with the working upper arm pinned close to your side and the wrist held straight.
- 02Start with the palm turned upward and slowly flex the elbow while continuing to actively supinate the forearm.
- 03At the top of the flexion, rotate the forearm fully toward a palm-down position without moving the shoulder.
- 04Maintain pronation as you slowly extend the elbow back to the starting arm position.
- 05Perform each cycle smoothly through a pain-free range, then reverse the sequence and change sides.
Use this exercise in a plan