Isometric Wrist Pronation – In Extension, Dumbbell, Band
HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow positioned straight, position your forearm and wrist in a neutral position with your thumb facing up, and have your hand unsupported at the edge of the surface. While maintaining your wrist position, hold a dumbbell with a band anchored in the direction that the top of your hand is facing. You can also use your other hand to apply an external resistance. See video for set-up tips.
FEEL: You should feel the muscles on the inside of your forearm working as well as other muscles in your forearm and hand to help with gripping the dumbbell if you’re using one. You may feel tension on the inside of your elbow as well.
COMPENSATION: Do not lose elbow or wrist position, do not lift your arm off the surface. Try to keep your elbow and wrist parallel with the supporting surface.