Wrist Supinator Long Range Bench

Form Cues

• Sit with your forearm resting on a bench, wrist and hand extending past the edge

• Hold a dumbbell at one end to create a lever arm that challenges supination

• Start from a fully pronated position (palm facing down)

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

• Control the movement back to the starting position — do not let gravity take over

• Keep your elbow firmly on the bench throughout the entire range of motion

• Use a weight that allows full range while maintaining strict form