Wrist Pronation With Dumbbell

Wrist pronation refers to the position of your hand facing down as if you were pouring a pitcher of water.

  1. To strengthen your wrist pronators, sit in a chair with your forearm supported on a table and your wrist and hand over the edge.
  2. Hold one end of a dumbbell with the weight pointing up towards the ceiling.
  3. Slowly rotate your hand, so your wrist and palm are facing down towards the floor. Hold this position for a few seconds, then slowly turn your hand back to the starting position with the weight pointing up towards the ceiling.
  4. Perform two to three sets of 10 to 15 repetitions.

If you’re combining this exercise with wrist supination (in the previous step), alternate turning your palm up with turning your palm down.


After a wrist, hand, elbow, or shoulder injury or surgery, you may benefit from physical therapy to improve your arm’s strength, flexibility, and range of motion. Wrist-strengthening exercises may be a part of that physical therapy program.

Athletes who rely heavily on hand strength and flexibility, such as boxers, gymnasts, and tennis players, may also benefit from wrist-strengthening exercises.

A physical therapist can help you learn to properly perform these simple exercises. Be sure to talk to your healthcare provider before beginning any exercise regimen.

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