Cable Wrist Rotation
The cable wrist rotation trains forearm pronation and supination against constant resistance, targeting the pronator and supinator muscles that most exercises miss. Attach a handle to a low cable and rotate your forearm.
How to Perform
Attach a single handle to a low cable pulley.
Grip the handle with your elbow at 90 degrees and forearm parallel to the floor.
Rotate your forearm from palm-down to palm-up against the cable resistance.
Return slowly and repeat, then switch to the other direction.
Common Mistakes to Avoid
Moving the entire arm instead of isolating the forearm rotation.
Using too heavy a weight, which forces the shoulder to compensate.
Rushing through reps — forearm rotation muscles need slow, controlled work.
Muscle Activation
Variations
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