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Wrist Pronation Supination
- 1 - Sit or stand with your elbow bent to 90 degrees and tucked close to your side.
- 2 - Hold a light dumbbell or similar object in your hand with your forearm supported and your wrist in a neutral position.
- 3 - Slowly rotate your forearm so your palm turns downward, moving into pronation.
- 4 - Pause briefly at the end range without forcing the movement.
- 5 - Slowly rotate your forearm in the opposite direction so your palm turns upward, moving into supination.
- 6 - Keep the movement controlled and avoid letting your elbow move away from your body.
- 7 - Repeat for the desired number of repetitions on each side.
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