Procaryote
Elbow · Strengthening

Supination strengthening with stick on external track

Supination strengthening with stick on external track, 3 sets, 10 repetitions

Illustration of the Supination strengthening with stick on external track exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Hold a stick with the hand in a neutral position, elbow bent at 90 degrees. Slowly rotate the palm upward while keeping the stick aligned with the external track of the forearm. Gently return to the starting position while controlling the movement.

Tips: Keep the elbow close to the body and avoid moving the shoulder. Perform the movement slowly to effectively engage the supination muscles.

Progression: Increase the number of repetitions per set or add a heavier stick when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
stick
Starting position
Seated or standing, elbow bent at 90 degrees, forearm in neutral position, holding a stick
Clinical goal
Strengthen the muscles responsible for forearm supination
Also known as
supination with stick, forearm rotation with stick, elbow supination exercise

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Elbow

Triceps Extension in Quadruped PositionTriceps extension in quadruped position, 3 sets, 10 repetitions per arm Triceps Extension with TRXTriceps extension with TRX, 3 sets, 10 repetitions, controlled tempo Triceps Self-Massage with BallTriceps self-massage with a ball, 2 sets, 1 minute per arm Unilateral biceps curl with dumbbellUnilateral biceps curl with dumbbell, 3 sets, 10 repetitions per arm Unilateral eccentric triceps extension with resistance bandUnilateral eccentric triceps extension with resistance band, 3 sets, 8 repetitions per arm, slow return over 4 seconds Unilateral Isometric Triceps Extension Against Fixed ResistanceUnilateral isometric triceps extension against fixed resistance, 3 sets, hold for 10 seconds per arm Wrist Flexion with DumbbellWrist flexion with dumbbell, 3 sets, 12 repetitions, arm supported on the table Barbell Biceps CurlBarbell biceps curl, 3 sets, 10 repetitions, tempo 2-0-2

See all elbow exercises →

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.