How To Do Wrist Supination & Pronation

Step 1

Starting Position: Holding two dumbbells, kneel and rest your elbows on a bench with approximately a 90 degree bend at the elbows and the dumbbells hanging freely off the edge of the pad. Position your forearms into neutral with the dumbbells vertical to the floor (rotate forearms to face palms inward) keeping your wrists in a neutral position (not in flexion or extension).

Step 2

Downward Phase: Inhale and slowly pronate your forearms (rotate the dumbbells towards the floor) while maintaining a neutral wrist (not in flexion nor extension). Avoid releasing your grip, extending your arms, leaning forward / backward or any rapid, jerking movements. Hold this end position briefly.

Step 3

Upward Phase: Exhale and slowly supinate your forearms (rotate the dumbbells towards the ceiling) while maintaining a neutral wrist (not in flexion nor extension). Avoid releasing your grip, extending your arms, leaning forward / backward or any rapid, jerking movements. Hold this end position briefly and repeat the entire sequence.

Exercise technique is important to avoid potential injury, control the movement of your dumbbells by slowing down the movement speed at the end ranges of motion in each direction. For additional strength gains, think about squeezing the handle of the dumbbell as hard as possible during both phases of the movement.