Elbow Extension And Supination Pronation Forearm Stretch

Category

Forearms

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Flexor Carpi Radialis, Flexor Carpi Ulnaris, Extensor Carpi Radialis, Extensor Carpi Ulnaris

Secondary muscles

Biceps Brachii

How to do it

1. Stand with your feet shoulder-width apart and your arms extended in front of you at hip level, palms open and over each other, with one hand crossing over the other.
2. Keep your palms crossed over each other and perform a wrist curl by bending your wrists upward.
3. Extend your wrists back down to the starting position.
4. Repeat the wrist curl and extension movements for the desired number of repetitions, then switch the position of your hands and repeat.

Form tips

• Ensure your wrists and forearms do the majority of the movement, minimizing shoulder involvement.
• Maintain straight arms and avoid bending your elbows during the stretch.
• Perform the stretch with both hand positions to maintain muscle balance and flexibility.