Exercise library
Forearms
Dumbbell Wrist Pronation-Supination
- Primary muscle
- Forearms
- Equipment
- Dumbbell
- Movement pattern
- Carry & conditioning
- Role in a program
- Accessory
How to do it
Rest your forearm on a bench holding a dumbbell loaded on one end only. Rotate your wrist to turn the weighted end from palm-up to palm-down slowly, controlling the rotation in both directions.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the forearms — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Dumbbell Reverse CurlDumbbellCarry & conditioning
- Dumbbell Reverse Wrist CurlDumbbellCarry & conditioning
- Dumbbell Wrist CurlDumbbellCarry & conditioning
- Barbell Reverse CurlBarbellCarry & conditioning
- Barbell Reverse Wrist CurlBarbellCarry & conditioning
- Barbell Wrist CurlBarbellCarry & conditioning
No-equipment alternatives
Training at home or on the road — bodyweight options for the forearms: