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  1. #1
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    Default Pronation/Supination exercises/workouts

    Recently I posted in the wrist exercise thread, but it will be great if I could add a routine for pronation supination into my workouts as well. So, what is the 'wrist curl' of pronation and supination?

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    One of the best methods is to use an old grip handle. Tie a sturdy string around it, and hang a 2L pop bottle at the bottom, filled with half to 1 L water, depending on your strength. Then supinate/pronate your hands around the handle to bring the bottle slowly up and then slowly down repeatedly, while concentrating the use of your racket hand.

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    Can you describe how to supinate/pronate around the handle? I'd think it's not the typical exercise where you use both hands to roll up the bottle. It sounds like a one arm exercise where supinating/pronating the handle will result in the handle going this direction:

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    String in the middle, as in this Paul Stewart video.

    https://youtu.be/mR6l2rob9K4

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    Ah thanks, the last exercise with the hammer was what I was looking for.

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