Half Wrist Rotation Holds

WristForearmWrist Stability
Written By David Song

HALF WRIST ROTATION HOLDS

This is a strengthening exercise for the wrist and forearm. Support your forearm with a bench, table or chair. Grip onto one end of a small weight while the hand hangs off the edge of the bench. Hold the weight at a 45 degree angle for up to 5 seconds, then rotate the wrist to hold the weight at a 135 degree angle. Hold for 5 seconds and alternate sides & repeat as necessary.

Muscles Involved:

  • Supinator

  • Pronator Teres

  • Common Wrist Flexors

  • Common Wrist Extensors

Related Conditions:

  • Dynamic Wrist Instability

  • Tennis Elbow

  • Golfer’s Elbow

  • TFCC Tear

  • Wrist Impingement

  • Pronator Teres Syndrome

  • Posterior Interosseous Nerve Entrapment

  • De Quervain’s Tenosynovitis

Exercise Equipment:

Click to Buy - Dumbbell

Click to Buy - Dumbbell

 

Related Exercises

Featured
Stick Supination RAIL
Wrist, Wrist Supination, Wrist Supinator, Elbow, Elbow Supinator, Elbow Supination, Wrist Isometric Exercise, Elbow Isometric Exercise, Wrist End Range Strengthening, Elbow End Range Strengthening, Supinator, Biceps Brachii
Stick Supination RAIL
Wrist, Wrist Supination, Wrist Supinator, Elbow, Elbow Supinator, Elbow Supination, Wrist Isometric Exercise, Elbow Isometric Exercise, Wrist End Range Strengthening, Elbow End Range Strengthening, Supinator, Biceps Brachii
Wrist, Wrist Supination, Wrist Supinator, Elbow, Elbow Supinator, Elbow Supination, Wrist Isometric Exercise, Elbow Isometric Exercise, Wrist End Range Strengthening, Elbow End Range Strengthening, Supinator, Biceps Brachii
Stick Pronation PAIL
Wrist, Wrist Pronation, Wrist Supinator, Wrist Isometric Exercise, Wrist End Range Strengthening, Wrist Mobility, Wrist Flexibility, Elbow Flexibility, Elbow Mobility, Elbow Pronation, Elbow Supinator, Elbow Isometric Exercise, Elbow End Range Strengthening, Biceps Brachii, Supinator
Stick Pronation PAIL
Wrist, Wrist Pronation, Wrist Supinator, Wrist Isometric Exercise, Wrist End Range Strengthening, Wrist Mobility, Wrist Flexibility, Elbow Flexibility, Elbow Mobility, Elbow Pronation, Elbow Supinator, Elbow Isometric Exercise, Elbow End Range Strengthening, Biceps Brachii, Supinator
Wrist, Wrist Pronation, Wrist Supinator, Wrist Isometric Exercise, Wrist End Range Strengthening, Wrist Mobility, Wrist Flexibility, Elbow Flexibility, Elbow Mobility, Elbow Pronation, Elbow Supinator, Elbow Isometric Exercise, Elbow End Range Strengthening, Biceps Brachii, Supinator
Stick Supination PAIL
Wrist, Wrist Supination, Wrist Pronator, Pronator Quadratus, Pronator Teres, Elbow, Elbow Supination, Elbow Pronator, Elbow Isometric Exercise, Wrist Isometric Exercise, Wrist End Range Strengthening, Elbow End Range Strengthening, Elbow Mobility, Wrist Mobility, Elbow Flexibility, Wrist Flexibility
Stick Supination PAIL
Wrist, Wrist Supination, Wrist Pronator, Pronator Quadratus, Pronator Teres, Elbow, Elbow Supination, Elbow Pronator, Elbow Isometric Exercise, Wrist Isometric Exercise, Wrist End Range Strengthening, Elbow End Range Strengthening, Elbow Mobility, Wrist Mobility, Elbow Flexibility, Wrist Flexibility
Wrist, Wrist Supination, Wrist Pronator, Pronator Quadratus, Pronator Teres, Elbow, Elbow Supination, Elbow Pronator, Elbow Isometric Exercise, Wrist Isometric Exercise, Wrist End Range Strengthening, Elbow End Range Strengthening, Elbow Mobility, Wrist Mobility, Elbow Flexibility, Wrist Flexibility
Pinch Grip Plate Supination
Wrist Strengthening, Wrist Supination, Wrist Supinator, Wrist, Finger, Finger Flexion, Finger Flexor, Grip Strength, Thumb, Thumb Strengthening, Supinator, Biceps, Biceps Brachii, Adductor Pollicis, Flexor Pollicis Brevis, First Dorsal Interossei
Pinch Grip Plate Supination
Wrist Strengthening, Wrist Supination, Wrist Supinator, Wrist, Finger, Finger Flexion, Finger Flexor, Grip Strength, Thumb, Thumb Strengthening, Supinator, Biceps, Biceps Brachii, Adductor Pollicis, Flexor Pollicis Brevis, First Dorsal Interossei
Wrist Strengthening, Wrist Supination, Wrist Supinator, Wrist, Finger, Finger Flexion, Finger Flexor, Grip Strength, Thumb, Thumb Strengthening, Supinator, Biceps, Biceps Brachii, Adductor Pollicis, Flexor Pollicis Brevis, First Dorsal Interossei
Dowel Isometric Supination
Wrist, Wrist Strengthening, Wrist Stability, Wrist Supination, Wrist Supinator, Supinator, Biceps Brachii, Biceps
Dowel Isometric Supination
Wrist, Wrist Strengthening, Wrist Stability, Wrist Supination, Wrist Supinator, Supinator, Biceps Brachii, Biceps
Wrist, Wrist Strengthening, Wrist Stability, Wrist Supination, Wrist Supinator, Supinator, Biceps Brachii, Biceps
Dowel Ulnar Deviation
Wrist, Ulnar Deviation, Extensor Carpi Ulnaris, Flexor Carpi Ulnaris, Wrist Strengthening
Dowel Ulnar Deviation
Wrist, Ulnar Deviation, Extensor Carpi Ulnaris, Flexor Carpi Ulnaris, Wrist Strengthening
Wrist, Ulnar Deviation, Extensor Carpi Ulnaris, Flexor Carpi Ulnaris, Wrist Strengthening
Wrist Flexor Tendon Gliding
Finger Flexion, Finger Flexor, Finger Mobility, Carpal Tunnel, Common Wrist Flexors, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Wrist, Wrist Extension
Wrist Flexor Tendon Gliding
Finger Flexion, Finger Flexor, Finger Mobility, Carpal Tunnel, Common Wrist Flexors, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Wrist, Wrist Extension
Finger Flexion, Finger Flexor, Finger Mobility, Carpal Tunnel, Common Wrist Flexors, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Wrist, Wrist Extension
Seated PNF Pronator Stretch
Wrist Supination, Wrist Pronator, Wrist, Wrist Stretch, Wrist Flexibility, Pronator Quadratus, Pronator Teres
Seated PNF Pronator Stretch
Wrist Supination, Wrist Pronator, Wrist, Wrist Stretch, Wrist Flexibility, Pronator Quadratus, Pronator Teres
Wrist Supination, Wrist Pronator, Wrist, Wrist Stretch, Wrist Flexibility, Pronator Quadratus, Pronator Teres
PNF Pronator Stretch
Pronator Teres, Wrist Pronation, Wrist Pronator, Wrist, Wrist Stretch, Pronator Quadratus, Wrist Flexibility
PNF Pronator Stretch
Pronator Teres, Wrist Pronation, Wrist Pronator, Wrist, Wrist Stretch, Pronator Quadratus, Wrist Flexibility
Pronator Teres, Wrist Pronation, Wrist Pronator, Wrist, Wrist Stretch, Pronator Quadratus, Wrist Flexibility
Banded Straight Bar Pronation
Pronator Quadratus, Pronator Teres, Wrist Pronation, Wrist Pronator, Wrist, Wrist Strengthening
Banded Straight Bar Pronation
Pronator Quadratus, Pronator Teres, Wrist Pronation, Wrist Pronator, Wrist, Wrist Strengthening
Pronator Quadratus, Pronator Teres, Wrist Pronation, Wrist Pronator, Wrist, Wrist Strengthening
David Song
Previous

Wrist Flip
Next

Banded Mountain Climber Hold