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VIDEO DEMO

Heavier lever rotation

Progression of Forearm Pronation / Supination

YouTube · Elite Performance InstituteForearm Supination and Pronation ExerciseWatch the demonstration

PROGRESSION · HOW TO DO IT

Heavier lever rotation

These steps are written specifically for the Heavier lever rotation. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Heavier lever rotation. Add only enough load to preserve the same range, tempo, and position as the easier version.

  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

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02
03
More about this movement

BICEPS & FOREARMS / 65

Control rangeRotation

Heavier lever rotation

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

Heavier lever rotation 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.