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Hand and wrist · Strengthening

Grip strengthening with ball in pronation and supination

Grip strengthening with ball, 3 sets, 12 repetitions, pronation and supination

Illustration of the Grip strengthening with ball in pronation and supination exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Hold a ball or similar object in your hand, fingers spread around it. Gradually squeeze the ball by closing your fingers, then slowly release without moving the wrist. Perform the movement in pronation (palm down) and supination (palm up).

Tips: Keep the wrist stable and avoid moving it during the exercise. Control the opening and closing of the fingers to maximize strengthening.

Progression: Increase the number of repetitions or use a firmer ball as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
grip ball, kettlebell (optional)
Starting position
Seated or standing, arm along the body, holding a ball with fingers spread
Clinical goal
To strengthen the hand and wrist muscles
Also known as
grip exercise, hand strengthening with ball, wrist 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.