Assisted Internal Pronator Rotation
Improves mobility and warms up the forearms
Mobility & StretchingBeginnerMobilityRotation
At a glance
| Muscles worked | Primary: Forearms. Secondary: Wrists |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Mobility · Rotation |
| Sets & reps | 2 sets × 10-12 reps |
| Estimated calories burned | ~20 kcal |
How to do it
- Step 1: Set up in a tall, stable position
- Step 2: Move smoothly through a comfortable range, feeling the forearms work
- Step 3: Keep the movement slow and controlled
- Step 4: Breathe steadily throughout
- Step 5: Repeat for the target reps, then switch sides if needed
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Improves mobility and warms up the forearms
Common mistakes
Forcing range with momentum
Make it harder
Add a few reps or slow the tempo
Make it easier
Use a smaller range of motion
Breathing
Steady breathing, exhale on the stretch
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 2 sets × 20 seconds each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.