Hammer Supination
Hammer supination for forearm rotation
ArmsBeginnerRehabSupination
At a glance
| Muscles worked | Primary: Supinators |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Rehab · Supination |
| Sets & reps | 4 sets × 12-15 each arm |
| Estimated calories burned | ~20 kcal |
How to do it
- Step 1: Hold hammer with elbow at side
- Step 2: Rotate palm up
- Step 3: Control the motion
- Step 4: Return to neutral
- Step 5: Switch arms
Equipment
- Hammer or dumbbell optional
Coaching tips
Benefits
Hammer supination for forearm rotation
Common mistakes
Moving elbow
Make it harder
Add weight
Make it easier
Bodyweight
Breathing
Steady breathing
Build a workout with this exercise
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