Movement guide
Pronator quadratus
Deep distal forearm muscle that turns the palm downward.
01
Resisted forearm pronation
Forearm rotation · Light lever
Also works
Pronator teres; wrist stabilizers
How to perform +
Support your elbow and forearm. Holding a light lever near its weighted end, turn your palm downward and return slowly.
Start with a short lever and keep your elbow still.
Example volume · 2 sets × 8–12 reps