Wrist Bar Supinations Full Range

Form Cues

• Sit with your forearm resting on a bench or your thigh, wrist extending past the edge

• Hold a dumbbell or weighted bar vertically with a neutral or slightly pronated grip

• Slowly rotate your forearm into full supination (palm facing up), controlling the weight

• Pause briefly at the end range of supination

• Slowly return to the starting position with control

• Keep your elbow firmly planted on the bench — only the forearm should rotate

• Use a light weight initially and focus on achieving full range of motion