Pronation And Supination – Elbow Bent, Dumbbell

  • HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90หš, 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 elbow position, hold a dumbbell and perform pronation and supination. See the video for other tips and instructions.
 
  • FEEL: You should feel the muscles on top of your forearm working as well as other muscles in your forearm and hand to help with gripping the dumbbell if youโ€™re using one. You may feel tension on the outside of your elbow as well.
 
  • COMPENSATION: Perform slowly, do not lose elbow position, do not lift your arm off the surface. Try to keep your forearm still on the supporting surface.

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