This exercise will strengthen the pronator muscles in your forearm. These instructions are for your right wrist. Switch sides for your left wrist.
-
Sit in a chair next to a table. Rest your right forearm on the table. Bend your elbow to approximately 90 degrees. Hang your right wrist off the edge of the table, palm up. Hold a hand weight in your right hand. Your health care provider will tell you what size of hand weight to use.
-
Keep your forearm in place and turn your wrist to the left until your thumb is on top.
-
Slowly turn your hand and lower the hand weight back down to the right.
-
Repeat
10 times.
Author: Wheeler, Brooke
© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Bone and Joint Care
Find expert care for joint pain, injuries, and conditions that affect how you move at the HPH Bone & Joint Centers.
Learn MoreRelated Articles
Lumbar Extension (Flexibility)
This exercise helps keep your back flexible.
Exercises to Strengthen Your Low Back
Strong low back and abdominal muscles work together to support your spine. These exercises will help strengthen your low back.
Protecting Your Neck: Posture and Body Mechanics
Protecting your neck from injuries and pain involves practicing good posture and body mechanics.
Post-op tips: Back
At home, you play a major role in your recovery. Protect your back by moving safely and practicing good body mechanics. Also see your healthcare provider for follow-up visits.
