The wrist pronation/supination exercise with a dumbbell targets the forearm muscles that rotate the palm up and down. It helps improve wrist mobility, grip function, and forearm strength, making it useful for sports, daily activities, and injury rehab. This exercise is often prescribed for conditions like tennis elbow, golfer’s elbow, or after wrist injuries.
- Position yourself with the affected limb positioned on a bench or as shown below or resting on the knee.
- The elbow should be bent to approximately 90 degrees.
- Using a hand weight prescribed by your physiotherapist, hold the end of the hand weight.
- With the thumb is facing the roof, commence the movement by moving into a palm up and then into a palm down position.
- Repeat as per Physiotherapist guidelines.