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Lower Arms · Body Weight
Elbow Extension and Supination Pronation Forearm Stretch
Elbow Extension and Supination Pronation Forearm Stretch is a beginner isolation flexibility exercise that works the forearms (lower arms), with the biceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Forearms
- Body part
- Lower Arms
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris, Extensor Carpi Radialis, Extensor Carpi Ulnaris
Secondary muscles
- Biceps · Biceps Brachii
How to do Elbow Extension and Supination Pronation Forearm Stretch
- Stand with your feet shoulder-width apart and your arms extended in front of you at hip level, palms open and over each other, with one hand crossing over the other.
- Keep your palms crossed over each other and perform a wrist curl by bending your wrists upward.
- Extend your wrists back down to the starting position.
- Repeat the wrist curl and extension movements for the desired number of repetitions, then switch the position of your hands and repeat.
Form tips
- Ensure your wrists and forearms do the majority of the movement, minimizing shoulder involvement.
- Maintain straight arms and avoid bending your elbows during the stretch.
- Perform the stretch with both hand positions to maintain muscle balance and flexibility.
Elbow Extension and Supination Pronation Forearm Stretch alternatives
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Elbow Extension and Supination Pronation Forearm Stretch FAQ
What muscles does Elbow Extension and Supination Pronation Forearm Stretch work?
Elbow Extension and Supination Pronation Forearm Stretch mainly works the forearms in the lower arms (Flexor Carpi Radialis, Flexor Carpi Ulnaris, Extensor Carpi Radialis and Extensor Carpi Ulnaris). The biceps work as secondary muscles.
What equipment do you need for Elbow Extension and Supination Pronation Forearm Stretch?
None. Elbow Extension and Supination Pronation Forearm Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Elbow Extension and Supination Pronation Forearm Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Elbow Extension and Supination Pronation Forearm Stretch good for beginners?
Yes. Elbow Extension and Supination Pronation Forearm Stretch is rated beginner, so it's a sound choice while you learn to train the forearms.
How many calories does Elbow Extension and Supination Pronation Forearm Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Elbow Extension and Supination Pronation Forearm Stretch?
Other exercises for the forearms include Kettlebell Wrist Extension, Wrist Extension Dumbbell, Cable Wrist Extension and Wrist Extension Barbell.
For developers
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