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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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