Wrist Supination (Band)

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

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 downward (pronated position).
4. Rotate your forearm to turn your palm upward (supinated position) against band resistance.
5. Achieve full supination 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.
• Balanced supination and pronation training prevents forearm imbalances.
• This movement is important for wrist stability and rotational strength.
• Proper forearm training supports healthy elbow and wrist function.