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Forearms
Cable Pronation-Supination
A cable forearm rotation exercise for pronation and supination strength.
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Target
Forearms
Category
Upper body · Strength
Difficulty
Beginner
Sets
3
Reps
10-15 per arm
Execution
How to perform
1. Attach a handle to a low pulley and stand sideways to the machine with a light weight.
2. Hold the handle with the working elbow bent at about a right angle and tucked to your side.
3. Rotate your forearm slowly through a comfortable range without moving the upper arm.
4. Return under control and complete both directions and both arms.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Attach a handle to a low pulley and stand sideways to the machine with a light weight
- 2Hold the handle with the working elbow bent at about a right angle and tucked to your side
- 3Keep each repetition controlled and maintain tension through Forearms.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Forearms to force extra repetitions.