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Exercises for the Pronator Teres
by Kim Nunley, Demand Media
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Running along your forearm are a collection of muscles that control
movement at your wrist and hand. The pronator teres is amongst them
and the muscle is responsible for pronating your wrist, which means it
rotates your wrist from a palmsup to a palmdown position. In
addition, it assists the biceps with elbow flexion, or bending your
elbow. By training consistently with dumbbells, you can increase the
(Photo: Hemera strength in your pronator teres.
Technologies/AbleStock.com/Getty
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Seated Dumbbell Wrist Pronation
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To perform the seated dumbbell wrist pronation exercise, sit
perpendicular to a surface level with the height of your shoulder. The
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end closest to your thumb. Hold a dumbbell in one hand and set your
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of Turning Vegan? Your wrist should hang off the edge and your thumb pointed upward.
Rotate your wrist forward so that your palm faces the floor, and then
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rotate it back to starting position.
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Lying Pronation with Arm on Top
Lie sideways on a flat bench or on the floor with a dumbbell held in the hand on your top arm. Hold your
elbow against your torso with your elbow bent to 90 degrees. The dumbbell should be weighted so that
it’s heavier on the end closest to your pinky. Start with your thumb facing upward and then rotate your
wrists until your thumb is pointed down. Rotate your wrist to starting position.
Lying Pronation with Arm on Bottom
When you’re performing lying pronation with your arm on the bottom, you hold the dumbbell with the
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arm underneath your body instead of on top. Your elbow should be bent to 90 degrees and the
dumbbell should be weighted so that more of it’s located at the end closest to your thumb. Start with
your wrist rotated so that your thumb is pointed down. Rotate your dumbbell so that the thumb ends
facing upward.
Curl and Press
The curl and press involves wrist pronation and elbow flexion. Stand and hold a pair of dumbbells down
by your sides with your palms facing forward. Keep your elbows in to the side of your torso as you bend
your elbow and perform a biceps curl. With the weights are at your shoulders, prontate your wrists so
that your palms finish facing each other. Push the dumbbells over your head until your arms are
extended. Lower the dumbbell down to your shoulders and then rotate your wrists back and lower the
weights down in front of your torso.
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References
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11/6/2015 Exercises for the Pronator Teres | Healthy Living azcentral.com
Loyola University Medical Education Network: Master Muscle List: Pronator Teres
ExRx.net: Dumbbell Seated Pronation
ExRx.net: Dumbbell Lying Pronation (Arm Up)
ExRx.net: Dumbbell Lying Pronation (Arm Down)
ExRx.net: Forearm Articulations
About the Author
Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. She’s
had multiple short screenplays produced and her feature scripts have placed at the Austin Film
Festival. Prior to writing fulltime, she worked as a strength coach, athletic coach and college instructor.
She holds a master's degree in kinesiology from California State University, Fullerton.
Photo Credits
Hemera Technologies/AbleStock.com/Getty Images
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