Forearm Supination
Improve forearm strength! Rotate & build resilience with this simple, effective exercise. Perfect for rehabilitation or a focused forearm workout.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand or sit with your arms at your sides, elbows bent at a 90-degree angle, and palms facing down to start.
2. Keeping your elbow stable and tucked into your side, rotate your forearm so your palm turns to face upwards, completing the supination movement.
3. Once you've rotated your wrist as far as you can, pause for 1-2 seconds, accentuating the end of the range of motion.
4. Slowly rotate your forearm back to the starting position, with your palm facing down.
5. Throughout the movement, focus on isolating the rotation to the forearm, trying not to let your shoulder or elbow take over the movement.
6. Perform 10-15 repetitions, focusing on a smooth rotation and the isometric contraction, then rest for 30 seconds before beginning the next set.
7. Complete 2-3 sets on each arm.
This exercise can help improve the range of motion and strength in the supination of the forearm, which can be beneficial for individuals with limited supination due to injury or overuse. It can also serve as a good warm-up or cool-down movement for activities involving the forearms and hands.
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