Supination Turn
A supination turn built around rotating the forearm so the palm turns up while the wrist stays aligned.
Tool: Flex Bar
Benefits:
Daily: More controlled palm-up turning
- Training: Practice forearm supination under controlled resistance
- Comfort: A stable elbow and controlled range reduce shoulder and wrist compensation
How to:
Set Up: Grip the bar with the elbow bent and close to the body. Keep the forearm steady and the wrist aligned.
Do: Start neutral → rotate the forearm so the palm turns up → stop in a comfortable range → return slowly to neutral.
Equivalent logic: The bar provides rotational resistance; move from the forearm, not by side-bending the wrist or turning the shoulder.
Safety: Stop for sharp pain/numbness/tingling; stay in a comfortable range; return slowly with no sudden release.
Note: If the elbow or shoulder starts moving, reduce the range.
