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Single arm forearm pronators

An isolation exercise that targets the pronator teres muscle through controlled forearm pronation movements, building forearm strength and muscle balance.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

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.

Starting Position

Stand or sit with forearm supported, holding dumbbell with palm facing up, ready to perform pronation.

Finishing Position

Forearm rotated with palm facing down, maintaining proper form and control throughout the movement.

Form Cues

Keep forearm stationary, rotate with control, feel the contraction, maintain proper grip

Common Mistakes

Moving upper arm, using momentum, incomplete rotation, poor grip

Progression Tips

Increase weight, add tempo changes, try variations, or perform more reps.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or use resistance bands.

Safety Notes

Maintain proper form to avoid wrist strain. Stop if you experience pain in wrists, forearms, or elbows. Keep your forearm supported throughout the movement.