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VIDEO DEMO

Cable pronation and supination

Progression of Forearm Pronation / Supination

YouTube · Exercise demonstrationCable Pronation and SupinationWatch the demonstration

PROGRESSION · HOW TO DO IT

Cable pronation and supination

These steps are written specifically for the Cable pronation and supination. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Cable pronation and supination. Set the cable to create tension through the full path without pulling you out of position.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

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

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

BICEPS & FOREARMS / 65

Control rangeRotation

Cable pronation and supination

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

Cable pronation and supination is a progression of Forearm Pronation / Supination. Use the written card above for its exact setup and execution.

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.