Dumbbell Pronation and Supination

ForearmsDumbbell

A seated single-arm dumbbell isolation exercise targeting the forearms. It builds forearm rotators and strengthens the wrist joint, making it great for regaining wrist control and balanced arm strength.

How to do it

1Sit on a bench and rest your forearm on your thigh with your wrist extending past your knee.

2Lock your elbow and forearm in place so your shoulder stays completely still.

3Smoothly rotate your wrist palm-up until you feel a full contraction in your forearm.

4Return to neutral, then continue rotating palm-down.

5Complete your reps, then switch arms.

Common mistakes

Cheating with your torso or shoulder, taking work away from the forearm.

Twisting too fast, putting harsh stress on your wrist ligaments.

Going too heavy and cutting your range of motion short.

Breathing

Breathe steadily: inhale at neutral and exhale as you rotate your wrist.

Make it harder or easier

To make it easier, choke up on the dumbbell or lighten the weight. To make it harder, hold closer to the bottom head of the dumbbell to lengthen the lever.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.