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Exercises / Forearm & wrist

3D athlete for the forearm pronation-supination with a hammer

Forearm pronation-supination with a hammer

Strength
Forearm & wrist
Hammer or weighted bar

Rotating a lever held at the handle end strengthens the pronators and supinators; load changes with hand position on the handle.

Also called hammer rotation, forearm rotation exercise.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

2-3 sets of 10-15 slow repetitions each direction.

Start: Sitting, forearm supported on a table

Steps

Rest the forearm on a table with the wrist over the edge, holding a hammer upright.
Slowly rotate the palm down (pronation), return to upright, then rotate palm up (supination).
Hold the handle farther from the head to increase the load.

Cues

Elbow stays on the table
Slow and controlled

Common mistakes

Moving the shoulder to rotate
Letting gravity drop the hammer

Used for

After distal radius or elbow fracture
Forearm rotation weakness

Evidence (2)

Pronator teres and quadratus pronate; supinator and biceps supinate the forearm.1
Brachioradialis showed a secondary pronator function in EMG testing.2

References (2)

Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
Boland MR, Spigelman T, Uhl TL. J Hand Surg Am. 2008;33(10):1853-1859. The function of brachioradialis