Arms · Bodyweight
Elbow Extension and Supination Pronation Forearm Stretch
How to do the elbow extension and supination pronation forearm stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Extend one arm straight out in front of you with the elbow locked. Slowly rotate your forearm so the palm turns fully up, then fully down, feeling the stretch work through your forearm and around the elbow. Move smoothly through the rotation and repeat on the other arm.
- 1A stretch through your forearm as the palm rotates up and down
- 2Your elbow staying straight throughout
- 3The rotation coming from the forearm, not the shoulder
Common mistakes
- Bending the elbow as you rotate
- Twisting from the shoulder instead of the forearm
- Rushing through the range instead of moving slowly
Muscles worked
The elbow extension and supination pronation forearm stretch mainly works the forearms, with the triceps assisting.
- ForearmsPrimary
- TricepsSupport
- BicepsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the elbow extension and supination pronation forearm stretch 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.