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Exercise handout — move better, feel better.
Pronation Isometric
Try to rotate your forearm palm-down against resistance without moving. Targets the pronator muscles used in golfer's elbow rehabilitation.
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
none
Home Options
- bodyweight
Dosage
1
Sets
30 sec
Reps / Time
45 sec
Rest
hold 20-30 seconds
Tempo
Step-by-Step Guide
Set up
- Sit with elbow bent at 90 degrees
- Keep elbow at your side
- Make a fist
- Grasp your fist with other hand
Step 1 of 5
Try to rotate forearm to turn palm down
Step 2 of 5
Other hand blocks the rotation
Step 3 of 5
Build to moderate pressure
Step 4 of 5
Hold for 20-30 seconds
Step 5 of 5
Rest and repeat
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Keep elbow still
- Only rotation effort, no movement
- Moderate pressure
- Stay relaxed elsewhere
Common Mistakes to Avoid
- Elbow moving away from body
- Actually rotating (movement)
- Using shoulder
- Holding breath
Safety Information
Good for golfer's elbow and UCL rehab. Keep pain under 3/10.
Progressions
Increase force or hold time
Regressions
Use less force
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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.