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Exercises / Forearm & wrist

3D athlete doing 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

  1. Rest the forearm on a table with the wrist over the edge, holding a hammer upright.
  2. Slowly rotate the palm down (pronation), return to upright, then rotate palm up (supination).
  3. 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

Evidence (2)
References (2)
  1. Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
  2. Boland MR, Spigelman T, Uhl TL. J Hand Surg Am. 2008;33(10):1853-1859. The function of brachioradialis