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Exercise handout — move better, feel better.
Hammer Pronation Supination
Rotate forearm slowly while holding a hammer or weighted object. The offset weight provides resistance for rotation muscles.
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
dumbbells
No equipment? Try: Tennis racket, Weighted stick
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
3 sec each direction
Tempo
Step-by-Step Guide
Set up
- Hold a hammer at the end of the handle
- Elbow bent at 90 degrees at your side
- Forearm parallel to floor
- Start with palm facing sideways
Step 1 of 5
Slowly rotate forearm to turn palm down
Step 2 of 5
Take 3 seconds for the rotation
Step 3 of 5
Pause briefly
Step 4 of 5
Rotate back to palm up taking 3 seconds
Step 5 of 5
Keep elbow fixed at side
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Move slowly and controlled
- Keep elbow still
- Only forearm rotates
- Full range of rotation
Common Mistakes to Avoid
- Moving too fast
- Elbow drifting away from side
- Shoulder compensating
- Incomplete rotation
Safety Information
Avoid if sharp pain or UCL injury in early phase. Good for forearm conditioning.
Progressions
Hold lower on handle or use heavier object
Regressions
Hold hammer higher on handle (less resistance)
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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.