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Controlled Forearm Pronation and Supination 9s · no sound

Controlled Forearm Pronation and Supination

A standing single-dumbbell drill that rotates the forearm from palm-up to palm-down with the elbow fixed.

Primary muscle
Forearms
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Stand tall with a light dumbbell in one hand and the opposite arm relaxed at your side.
  2. Pin the working upper arm to the torso and bend the elbow to about 90 degrees.
  3. Hold the handle at its center with the wrist straight and the thumb pointing up.
  4. Rotate the forearm until the palm faces down, keeping the elbow glued to the waist.
  5. Reverse the rotation until the palm faces up, still without moving the upper arm.
  6. Finish the set, then switch hands and repeat.

Common mistakes

  • Letting the elbow drift forward, which turns the drill into a curl.
  • Bending or extending the wrist, which loads the flexors instead of the rotators.
  • Using a heavy dumbbell that forces the shoulder to swing the weight around.
  • Snapping through the end ranges instead of slowing the last third of each turn.

Muscles worked

Primary
Forearms

Same movement, other equipment

Barbell Wrist Curl Beginner Barbell Wrist Curl Forearms Barbell Cable Wrist Curl Beginner Cable Wrist Curl Forearms Cable Machine Plate Pinch Beginner Plate Pinch Forearms Barbell Reverse Grip Barbell Curl Beginner Reverse Grip Barbell Curl Forearms Barbell

Similar exercises

Dumbbell Wrist Curl Beginner Dumbbell Wrist Curl Forearms Dumbbell Dumbbell Wrist Extension Beginner Dumbbell Wrist Extension Forearms Dumbbell Loaded Wrist-Extensor Eccentric Beginner Loaded Wrist-Extensor Eccentric Forearms Dumbbell Loaded Wrist-Flexor Eccentric Beginner Loaded Wrist-Flexor Eccentric Forearms Dumbbell Dumbbell Farmer Carry Beginner Dumbbell Farmer Carry Forearms Dumbbell

Good to know

What muscles does the Controlled Forearm Pronation and Supination work?
Mainly the forearms.
What equipment do you need for the Controlled Forearm Pronation and Supination?
It uses dumbbells. Without it, the Barbell Wrist Curl and the Cable Wrist Curl train the same muscles the same way.
Is the Controlled Forearm Pronation and Supination good for beginners?
GymVim rates it beginner.

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