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Forearm Supination With Hammer
- 1 - Sit on a bench or chair with your forearm supported on your thigh or a flat surface, elbow bent to about 90 degrees.
- 2 - Hold the handle of a hammer near the end with your thumb pointing upward and your wrist in a neutral position.
- 3 - Keep your elbow and upper arm still while slowly rotating your forearm so your palm turns upward.
- 4 - Move through a comfortable range of motion without forcing the wrist or elbow.
- 5 - Pause briefly at the end of the supination movement, then slowly rotate back to the starting neutral position.
- 6 - Maintain control throughout the movement and avoid using your shoulder or trunk to assist.
- 7 - Repeat for the desired number of repetitions, then switch arms.
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