Wrist Pronation (Band)

An isolation exercise for the pronator muscles of the forearm using resistance band tension. Important for wrist health and rotational forearm strength.

Instructions

1. Sit on a bench with your elbow bent at 90 degrees, holding a band handle in your hand.
2. Secure the other end of the band under your foot or hold it in your opposite hand for resistance.
3. Start with your palm facing upward (supinated position).
4. Rotate your forearm to turn your palm downward (pronated position) against band resistance.
5. Achieve full pronation at the end of the movement.
6. Slowly return to the starting position with control.
7. Complete all repetitions on one arm before switching.

Tips

• Keep your upper arm and elbow stationary throughout the movement.
• The rotation should come only from the forearm and wrist.
• This movement is important for rotational forearm strength and wrist stability.
• Balanced pronation and supination training prevents imbalances and injury.
• Start with moderate band resistance as this is a specialized movement.