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VIDEO DEMO

Forearm Pronation / Supination

YouTube · Elite Performance InstituteForearm Supination and Pronation ExerciseWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Forearm Pronation / Supination

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Support the forearm with the elbow bent 90 degrees and hold a hammer or lever weight vertically.

  2. 02
    Move

    Keep the elbow still as you slowly turn the palm down, then rotate it back up.

  3. 03
    Finish

    Stop before the wrist bends or elbow moves, controlling the lever in both directions.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

BICEPS & FOREARMS / 65

Control rangeRotation

Forearm Pronation / Supination

Sets: 2–3 · Reps: 8–15 each direction per side

Build strength turning the palm down and up without moving the elbow.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

A light lever makes forearm rotation easy to measure and hard to fake. Pronation and supination train a missing wrist-and-elbow function that curls alone do not cover.