ISOMETRIC WRIST PRONATION

This exercises uses a kettlebell to provide rotational stress to the wrist and forearm muscles. Pin a rolled up towel or yoga block between your elbow and body to help isolate the forearm muscles. Hold the weight by the handle and flex the elbow to 90 degrees elbow flexion. Supinate the wrist to bring the kettlebell into a bottoms-up position and allow it to tilt outward of the forearm slightly. Hold this position for 5-7 seconds. Be sure not to go to full range supination as this will rely on your passive tissues to hold onto the weight instead of your wrist and forearm pronators.

Muscles Involved:

• Pronator Teres

• Pronator Quadratus

• Common Wrist Flexors

Related Conditions:

• Pronator Teres Syndrome

• Golfer’s Elbow

• Medial Epicondylitis

• Wrist Impingement

Related Exercises