Forearm Pronation (Loaded Handle)
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Other
HOW TO PERFORM
- Stand holding a bar weighted at one end, such as a dumbbell handle with plates on one side only, with the upper arm against your side and the elbow bent to 90 degrees.
- Start with the palm facing up and the weighted end pointing out to the side, level with the forearm.
- Keeping the elbow pinned, turn the hand toward palm down to lift the weighted end until the bar points straight up.
- Lower it back out to the side under control.
- Finish the set, then work the other arm.
FORM TIPS
- The elbow stays against your side. If it drifts away from the body, the shoulder is turning the bar instead of the forearm.
- Grip further from the weighted end to make it harder. Small changes in hand position change the load a lot.
- Build it slowly. The tendons on the inside of the elbow adapt more slowly than the muscle does.
TARGET MUSCLES
Primary
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.