Forearm Wrist Pronation with Bar
Builds rotational forearm strength used in throwing, racquet sports, and grip-intensive lifts
ArmsBeginnerStrengthRotation
At a glance
| Muscles worked | Primary: Pronator muscles of the forearm |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Rotation |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~20 kcal |
How to do it
- Step 1: Sit with your forearm resting on your thigh or a bench, elbow bent at 90 degrees
- Step 2: Hold the weighted bar vertically with a neutral grip
- Step 3: Rotate your forearm so your palm turns to face down
- Step 4: Pause briefly at the end of the rotation
- Step 5: Rotate back to the starting position and repeat
Equipment
- Weighted bar optional
Coaching tips
Benefits
Builds rotational forearm strength used in throwing, racquet sports, and grip-intensive lifts
Common mistakes
Rotating the whole arm from the shoulder instead of just the forearm
Make it harder
Use a longer weighted bar to increase the resistance arm
Make it easier
Use a shorter or lighter bar
Breathing
Exhale rotating the palm down, inhale rotating back
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore arms exercises
Dumbbell Hammer Curl2
Beginner · 3 sets × 10-15 repsCross Arm Tricep Pull with Band
Beginner · 3 sets × 20-40 secondsStanding Single Arm Tricep Pushdown with Pulley
Beginner · 3 sets × 10-15 each sideWrist Roller Reverse
Intermediate · 3 sets × 2-4 full rollsOverhead Dumbbell Tricep Extension
Beginner · 3 sets × 10-12 repsLying Pulley Rope Hammer Curl
Beginner · 4 sets × 12 repsGeneral 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.