About this exercise
A standing forearm exercise where you hold a weight plate and rotate it through pronation and supination, targeting the wrist extensors and flexors through a full rotational range of motion.
Weighted Plate Standing Hands Torsion
Step by step instructions, muscle activation and variants for the Weighted Plate Standing Hands Torsion.
EasyInner forearmOuter forearm
How to Perform
- Stand upright holding a weight plate with both hands in front of your body, arms slightly bent at the elbows
- Rotate the plate inward (pronation) until your palms face down
- Reverse the rotation outward (supination) until your palms face up
- Continue alternating between pronation and supination in a controlled manner
- Keep your elbows close to your sides and your upper arms relatively still throughout
- Complete all reps before resting
Muscle Activation
Primary
Inner forearmOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Weighted Plate Standing Hands Torsion
The Weighted Plate Standing Hands Torsion 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.