Arms · Bodyweight
Forearm - Pronation
How to do the forearm - pronation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Bend your elbow to 90 degrees and tuck it against your side with your palm facing up. Rotate your forearm so the palm turns to face down. Hold the end position briefly, then return with control and repeat on each arm.
- 1Feel the rotation come from your forearm, not your shoulder
- 2Turn the palm fully from up to down through a clean arc
- 3Keep your elbow pinned to your side the whole time
Common mistakes
- Do not let the elbow lift or swing out from your body
- Avoid twisting from the shoulder to fake the range
- Do not force past a comfortable end point
Muscles worked
The forearm - pronation mainly works the forearms.
- ForearmsPrimary
- BicepsMinor
Kovo programs the 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.