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Forearm Pronation/Supination


  • To strengthen the pronation/supination motions of the wrist, rest your forearm on a stable surface with your wrist hanging over the edge of the surface.
  • Make sure that your elbow is bent to 90 degrees and forearm is parallel to the ground.
  • With light resistance (no more than 1 pound), rotate your hand so your palm is facing the ground, and then rotate your palm so your palm is facing the ceiling. 
  • Use a slow and controlled motion to perform the exercise. 
  • Start with 2 sets of 10 repetitions and work your way up towards 3 sets of 15 repetitions.