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Plate Pronation / Supination

Rotating a plate or hammer palm-up to palm-down trains the pronators and supinators — the rotational strength curls miss.

BeginnerWeight plate3 × 12–15/side
Plate Pronation / Supination demonstration thumbnail — PVC Forearm Pronation/Supination
Forearm rotatorsWeight plate

Plate Pronation / Supination

Demo · Samson Physical Therapy

Verified Plate Pronation / Supination demonstration by Samson Physical Therapy. Click to play.

How to do the Plate Pronation / Supination

  1. 1Elbow braced on a knee or bench
  2. 2Rotate slowly through full range
  3. 3Light weight, no jerking
  4. 4Both directions each rep

Benefits of the Plate Pronation / Supination

  • Builds strength and size in the forearm rotators through a full, controlled range of motion
  • Also trains wrist flexors, grip as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services