Step by step instructions, muscle activation and variants for the Forearm Supination Pronation.
Palm Up / Palm Down Rotation is a shoulder and forearm mobility drill that trains the full range of forearm rotation — supination (palm up) and pronation (palm down) — with the arms extended in front of the body. It improves rotator cuff coordination and forearm flexibility.
The Forearm Supination Pronation 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.
