Pronation and supination elbow strengthening

Stability & Strength

This exercise works your elbow and forearm, particularly strengthening pronation and supination.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your elbow and forearm
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
With your arms by your side and your elbows bend at 90 degrees, rotate your forearm fully to a palm side down position.
Take hold on one end of a resistance band with it coming out on the thumb side of your hand.
Hold the other end with the slack taken up with the band creating 45 degree angle downwards and from the inside of your body.
Next rotate the forearm against the resistance till your thumb side is pointing to the ceiling and return to the start position and repeat.
The next portion of the exercise you need to start in top position of the last movement but this time have the resistance band without any slack creating 45 degrees upwards and from the inside of your body.
Next rotate the forearm against the resistance till your palm side faces up then return to the start position and repeat.
The next movement start with your arms by your side and your elbows bend at 90 degrees as the others, rotate your forearm fully to a palm side up position.
Take hold on one end of a resistance band with it coming out on the thumb side of your hand.
Hold the other end with the slack taken up with the band creating 45 degree angle downwards and from the outside of your body.
Next rotate the forearm against the resistance till your thumb side is pointing to the ceiling and return to the start position and repeat.
The final portion of the exercise you need to start in top position of the last movement but this time have the resistance band without any slack creating 45 degrees upwards and from the outside of your body.
Next rotate the forearm against the resistance till your palm side faces down then return to the start position and repeat.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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