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Hand and wrist · Strengthening

Forearm Pronation-Supination with Dumbbell

Forearm pronation-supination with dumbbell, elbow bent at 90°, 3 sets, 12 repetitions

Illustration of the Forearm Pronation-Supination with Dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Seated, with the elbow bent at 90 degrees and the forearm resting on a table or supported, hold a light dumbbell. Slowly rotate your forearm from the palm-up position (supination) to the palm-down position (pronation), keeping the elbow immobile.

Tips: Keep the arm stable and control the movement to avoid jerks. Choose an appropriate weight to avoid strain.

Progression: Gradually increase the dumbbell weight or the number of repetitions as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
light dumbbell
Starting position
Seated, elbow bent at 90 degrees, forearm supported
Clinical goal
Strengthen forearm muscles and improve wrist mobility
Also known as
rotation forearm with dumbbell, pronation supination exercise, wrist rotation with weights

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.