The forearm pronator stretch opens the pronator teres and pronator quadratus by passively rotating the forearm into supination (palm up). It is useful for relieving the forearm tightness common in lifters who do a lot of pulling work or anyone who works with the palms turned down.
Muscle Group
Forearms
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the pronator muscles
- Relieves forearm tightness from gripping and pulling
- Improves wrist and elbow mobility
- Useful for lifters, golfers, and racquet sport athletes
- Quick and accessible
- No equipment needed
How to perform
- Stand or sit tall. Extend your right arm straight in front with the palm facing up.
- Pin your right elbow against your side. Keep your right forearm horizontal.
- Use your left hand to gently rotate your right forearm further into supination — palm twists more upward and outward.
- Apply slow, gentle rotation. Stop when you feel a stretch.
- Feel the stretch through the front of your right forearm.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch arms and repeat.
- Move slowly and never force the rotation.
FRONT VIEW
BACK VIEW
Forearms
Primary