Procaryote
Elbow · Mobility

Forearm mobilization with light weight

Forearm mobilization with light weight, 3 sets, 12 repetitions, light weight

Illustration of the Forearm mobilization with light weight exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Weight: light

Description: Seated, hold a light weight in the hand with the arm bent at 90 degrees, forearm in a neutral position. Slowly perform a rotation of the forearm inward (pronation) then outward (supination), controlling the movement to the maximum range of motion. Gently return to the starting position.

Tips: Keep the elbow close to the body and avoid moving the shoulder. Control the speed to prevent strain.

Progression: Gradually increase the weight when you can perform 3 sets of 12 repetitions without pain or excessive fatigue.

At a glance

Goal
Mobility
Level
Beginner
Equipment
light weight, table
Starting position
Seated, arm bent at 90 degrees, forearm in neutral position
Clinical goal
Improve elbow mobility
Also known as
forearm rotation with weight, elbow mobilization with dumbbell, forearm pronation supination exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.