FitCi
Step-by-step
- Lie on your side on a bench or rest your forearm on it with the elbow bent 90 degrees
- Grip a dumbbell by one end in a hammer position
- Rotate your forearm to turn your palm toward the floor (pronation)
- Hold for one second at the end range
- Return under control; finish the reps, then switch arms
Coaching tip
A rotation move that strengthens the tennis-elbow area; use a dumbbell loaded on one end only.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow, wrist. FitCi filters it out of your program automatically based on the injuries in your profile.
More forearms exercises
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