Arms · Cable
Cable Forearm Pronation
How to do the cable forearm pronation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Set a cable to a low position and stand side on, gripping the handle with your forearm supported on your thigh or held at your side, palm facing up. Rotate your forearm so your palm turns down toward the floor against the cable resistance. Pause at the bottom, then slowly let the cable rotate your palm back up to the start.
- 1Feel the rotation come from your forearm, not your shoulder
- 2Keep your elbow pinned and still throughout
- 3Control the return as the palm rotates back up
Common mistakes
- Do not let your whole arm swing to move the weight
- Avoid gripping so hard your wrist locks up
- Do not flare your elbow away from your side
Muscles worked
The cable forearm pronation mainly works the forearms.
- ForearmsPrimary
- BicepsMinor
- Internal RotatorsMinor
Kovo programs the cable forearm pronation for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.