Technique
Stand or sit with your forearm supported, holding a dumbbell with your palm facing up. Rotate your forearm to turn your palm down, then return to the starting position with control.
An isolation exercise that targets the pronator teres muscle through controlled forearm pronation movements, building forearm strength and muscle balance.
Stand or sit with your forearm supported, holding a dumbbell with your palm facing up. Rotate your forearm to turn your palm down, then return to the starting position with control.
Stand or sit with forearm supported, holding dumbbell with palm facing up, ready to perform pronation.
Forearm rotated with palm facing down, maintaining proper form and control throughout the movement.
Keep forearm stationary, rotate with control, feel the contraction, maintain proper grip
Moving upper arm, using momentum, incomplete rotation, poor grip
Increase weight, add tempo changes, try variations, or perform more reps.
Use lighter weight, focus on form, reduce range of motion, or use resistance bands.
Maintain proper form to avoid wrist strain. Stop if you experience pain in wrists, forearms, or elbows. Keep your forearm supported throughout the movement.