Exercise
WRIST SUPINATION & PRONATION EXERCISES
Stand
Squat
Form cues
Kneel and rest forearms on the bench with the dumbbell vertical (neutral grip)
Keep your elbows at 90 degrees and forearms flat on the bench
Rotate your forearm to pronate (palm down) then supinate (palm up) through the full range
Move slowly — this is a precision movement, not a power exercise
Keep your upper arm stable — only the forearm rotates
Instructions
Step-by-step technique
Hold two dumbbells and kneel beside a bench.
Rest your forearms on the bench with approximately a 90-degree bend at the elbows.
Begin in a neutral position with the dumbbells vertical to the floor (palms facing each other).
Slowly rotate your forearms to pronate — palms face downward.
Pause at the end of the pronation range.
Rotate your forearms back through neutral and continue to supinate — palms face upward.
Pause at the end of the supination range.
Repeat the full rotation for the desired number of reps.