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Elbow Extension And Supination - Pronation Forearm Stretch

Elbow Extension And Supination - Pronation Forearm Stretch

The Elbow Extension and Supination-Pronation Forearm Stretch is a valuable exercise that targets the muscles in the forearms and can be done both at home and in the gym. This stretch helps to increase flexibility and mobility in the wrists and elbows, making it particularly beneficial for athletes, weightlifters, and individuals who perform repetitive hand and wrist movements. The exercise involves extending the elbow and alternating between supination and pronation of the forearm. Supination refers to rotating the forearm so that the palm faces upward, while pronation involves rotating the forearm so that the palm faces downward. By combining these movements with elbow extension, you can effectively stretch the muscles in your forearms. Regularly performing this stretch can have several benefits. Firstly, it can help prevent injuries such as tennis elbow or golfer's elbow, as it enhances the flexibility of the muscles and tendons in the forearm. Secondly, it can alleviate any tightness or stiffness in the wrists and forearms caused by repetitive movements or overuse. Lastly, it can improve grip strength, which is vital for various activities such as weightlifting, rock climbing, or even performing everyday tasks like opening jars or gripping objects. Incorporate the Elbow Extension and Supination-Pronation Forearm Stretch into your warm-up routine or after an intense workout to maximize its benefits. Make sure to perform the stretch slowly and without any pain or discomfort. Remember to breathe deeply and relax your shoulder and neck muscles while executing the stretch to optimize its effectiveness. As always, if you have any pre-existing conditions or concerns about performing this exercise, it is a good idea to consult with a fitness professional to ensure it is safe and suitable for your specific needs.


  • Start by sitting in a chair or on a bench with your feet flat on the ground.
  • Hold a dumbbell in your right hand, palm facing upwards, and rest your forearm on your thigh.
  • Slowly lower the dumbbell towards the ground, bending your elbow and keeping your forearm stable.
  • Once your forearm is parallel to the ground, begin to rotate your wrist so that your palm is facing downwards.
  • Continue rotating your wrist until your palm is facing upwards, while keeping your elbow bent.
  • Hold the final position for a few seconds, feeling a stretch in your forearm.
  • Return to the starting position by rotating your wrist back to the palm-up position and slowly extending your elbow.
  • Repeat the exercise for the desired number of repetitions on each arm.

Tips & Tricks

  • Focus on proper form and technique to prevent injury and maximize effectiveness.
  • Start with a light weight and gradually increase as your strength improves.
  • Perform the exercise in a slow and controlled manner to fully engage the muscles.
  • Ensure a full range of motion by extending the elbow as much as possible.
  • Use a neutral grip, with palms facing each other, to target different muscles in the forearms.
  • Stretch thoroughly before and after the exercise to improve flexibility and prevent stiffness.
  • Include this exercise in your regular routine to strengthen your grip and improve forearm muscles.
  • Listen to your body and adjust the weight and intensity according to your ability and comfort level.
  • Incorporate progressive overload by increasing the weight or number of sets and reps over time.
  • Consult with a fitness professional for personalized guidance and modifications.

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