Wrist Rotation (Cable)

A cable machine exercise that strengthens rotational wrist movement through pronation and supination of the forearm against cable resistance.

Instructions

1. Adjust the cable machine to waist height and attach a single handle or rotate the handle bar attachment.
2. Stand facing the machine with feet shoulder-width apart, gripping the handle in one hand with your arm bent at 90 degrees.
3. Keep your elbow stationary at your side with your forearm extended forward, palm facing down.
4. Rotate your wrist and forearm to bring your palm upward (supination), moving through the full range of motion.
5. Reverse the movement, rotating your forearm to turn your palm back down (pronation).
6. Maintain a controlled tempo throughout, avoiding jerky movements.
7. Complete all repetitions on one arm, then switch sides.

Tips

• Keep your upper arm and elbow fixed against your body for proper isolation.
• Move only at the wrist and forearm joint; prevent shoulder movement.
• Use lighter weight to maintain control through the full range of rotation.
• Perform the movement slowly, taking 2 seconds to rotate each direction.
• Alternate between supination and pronation exercises to balance forearm development.
• This exercise is excellent for grip strength and wrist stability.