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FlexBar Wrist Pronation Against a Bar Braced on the Table

IntermediateStrengthTier T2

You sit with your elbow on a tabletop and grip a flexible resistance bar with one end braced on the table. You rotate your forearm against the bar, then return.

Targets: Elbow
Muscles: Pronators, Supinators

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • table or counter + chair

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit upright on a plain chair facing a plain table with your right elbow resting on the tabletop and your left hand resting on top of that elbow to keep it still.
  • Grip one end of the flexible bar in your right fist with the palm up and the wrist straight, so the bar runs out past the little-finger side of your hand and its far end rests on the tabletop.
  1. A woman seated at a table with her right elbow on it and her left hand on that elbow, her right palm up gripping one end of a bar whose other end rests on the table.

    Step 1 of 3

    Rest your right elbow on the table with your left hand on it. Grip one end of the bar, palm up, with the bar's other end resting on the table.

  2. The same woman with her elbow and left hand unmoved, her right palm turned down toward the table and the bar pressed against the tabletop.

    Step 2 of 3

    Keeping your elbow still, turn your right palm down toward the table against the bar.

  3. A woman seated at a table with her right elbow on it and her left hand on that elbow, her right palm up gripping one end of a bar whose other end rests on the table.

    Step 3 of 3

    Rest your right elbow on the table with your left hand on it. Grip one end of the bar, palm up, with the bar's other end resting on the table.

Safety Information

Rest the other hand on the bent elbow to steady it and keep the forearm stable while the palm turns. A person with pain or a medical question should ask a clinician. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.