Forearm Wrist Supination with Bar
Builds rotational forearm strength in the opposite direction of pronation for balanced forearm development
ArmsBeginnerStrengthRotation
At a glance
| Muscles worked | Primary: Supinator 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 up
- 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 in the opposite direction of pronation for balanced forearm development
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 up, inhale rotating back
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 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.