Step by step instructions, muscle activation and variants for the Elbow Extension and Forearm Supination/Pronation Stretch.
A mobility and stretching exercise that combines elbow extension with alternating forearm supination and pronation. It improves range of motion in the elbow and forearm rotators and is commonly used in rehabilitation and warm-up routines for activities involving repetitive gripping or throwing.
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The Elbow Extension and Forearm Supination/Pronation Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.