Pronation Turn
A pronation turn built around rotating the forearm so the palm turns down while the wrist stays aligned.
Tool: Flex Bar
Benefits:
- Daily: More controlled palm-down turning
- Training: Practice forearm pronation 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 down → 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.
