Procaryote
Elbow · Strengthening

Supination isometric of the elbow

Elbow supination isometric, 3 sets, hold 10 seconds, 5 repetitions per arm

Illustration of the Supination isometric of the elbow exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: hold for 10 seconds

Repetitions: 5 per arm

Description: Sitting or standing, with the elbow flexed at 90 degrees, maintain the forearm in supination (palm facing up) while resisting an external force without moving. Hold the isometric contraction for 10 seconds.

Tips: Keep the arm close to the body and avoid moving the shoulder or wrist. Breathe normally during the effort.

Progression: Gradually increase the contraction duration up to 15 seconds or add slight resistance with a resistance band when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Sitting or standing, elbow flexed at 90 degrees, forearm in neutral position
Clinical goal
Strengthen the supinator muscles of the forearm
Also known as
Elbow supination strengthening, Forearm isometric supination, Supination exercise for elbow

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.