Forearm and Hand
Pronators exercises
Turns the palm down and controls forearm rotation.
16
Exercises
6
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Ball Circles on Wall
Proprioception exercise - roll a ball on wall with your palm. Builds wrist control and stability.
Ball Squeeze
Squeeze a stress ball or tennis ball to build grip strength. Good starting point for grip training. Gentle option for arthritis.
Band Triceps Pressdown
Push a resistance band down to straighten elbows. Good triceps exercise that's easy on the elbow joint.
Band Wrist Extension
Strengthen wrist extensors using resistance band. Important for grip balance and tennis elbow rehab.
Band Wrist Flexion
Strengthen wrist flexors using resistance band. Great for home exercise with variable resistance.
Biceps Curl Hold
Hold a weight at the mid-point of a biceps curl without moving. Builds elbow flexion strength isometrically.
Bottoms-Up Kettlebell Hold
Hold kettlebell upside down overhead. Extreme stability challenge for shoulder and grip.
Button Practice
Practice buttoning and unbuttoning shirt buttons. Essential dexterity exercise for daily living skills.
Cable Wrist Curl
Wrist curl using cable machine. Provides constant tension throughout range. Good gym alternative to dumbbells.
Controlled Catch Drills
Toss and catch a ball focusing on wrist stability during catch. Good for return to ball sports.
FlexBar Wrist Pronation Against a Bar Braced on the Table
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.
Forearm Rotation
Rotate your forearm palm up and palm down to maintain pronation and supination mobility. Important for daily activities like turning doorknobs.
Hammer Pronation Supination
Rotate forearm slowly while holding a hammer or weighted object. The offset weight provides resistance for rotation muscles.
Pronation Isometric
Try to rotate your forearm palm-down against resistance without moving. Targets the pronator muscles used in golfer's elbow rehabilitation.
Pronation Supination ROM
Turn your palm up (supination) and down (pronation). Essential for daily tasks like turning doorknobs and using tools.
Supination Isometric
Try to rotate your forearm palm-up against resistance without moving. Targets the supinator muscles.