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Forearm Wrist Pronation

Builds rotational forearm strength and control through a simple dumbbell pronation movement

ArmsBeginnerStrengthRotation

At a glance

Muscles workedPrimary: Pronator muscles of the forearm
Muscle groupArms
DifficultyBeginner
TypeStrength · Rotation
Sets & reps3 sets × 12-15 reps
Estimated calories burned~20 kcal

How to do it

  1. Step 1: Sit with your forearm resting on your thigh, elbow bent at 90 degrees
  2. Step 2: Hold a light dumbbell vertically with a neutral grip
  3. Step 3: Rotate your forearm so your palm turns to face down
  4. Step 4: Pause briefly at the end of the rotation
  5. Step 5: Rotate back to the starting position and repeat

Equipment

Coaching tips

Benefits

Builds rotational forearm strength and control through a simple dumbbell pronation movement

Common mistakes

Rotating from the shoulder instead of isolating the forearm

Make it harder

Increase the dumbbell weight or add more reps

Make it easier

Use a lighter dumbbell and slow the tempo

Breathing

Exhale rotating the palm down, inhale rotating back

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More arms exercises

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Cable Tricep Pushdown

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Extensor Stretch

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Kettlebell Hammer Curl

Intermediate · 3 sets × 10-12 reps

Hammer Pronation

Beginner · 3 sets × 12-15 each arm

Wrist Circles Warm-up

Beginner · 2 sets × 20s

General 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.