Isometric Pronation – Elbow Flexed, Dumbbell, Band

  • 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 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 youโ€™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.

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