Hammer Pronation
Hammer pronation for forearm rotation
ArmsBeginnerRehabPronation
At a glance
| Muscles worked | Primary: Pronators |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Rehab · Pronation |
| Sets & reps | 3 sets × 12-15 each arm |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Hold hammer with elbow at side
- Step 2: Rotate palm down
- Step 3: Control the motion
- Step 4: Return to neutral
- Step 5: Switch arms
Equipment
- Hammer or dumbbell optional
Coaching tips
Benefits
Hammer pronation for forearm rotation
Common mistakes
Moving elbow
Make it harder
Add weight
Make it easier
Bodyweight
Breathing
Steady breathing
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Beginner · 3 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.