A floor-based forearm pronation drill that uses the ground to fix the upper arm, isolating the pronators with even less room to cheat than the bench version.
팔덤벨Forearm rotation
시작
끝
주동근
원회내근전완 회내근
협응근
손목 굴곡근완요골근
장비
덤벨
패턴
Forearm rotation
준비 자세
01Lie on your back on the floor with knees bent and feet flat.
02Hold a light dumbbell by one end so the head of the bell is offset to one side.
03Rest the upper arm on the floor with the elbow bent to 90 degrees and the forearm vertical.
04Begin with the palm facing your midline or turned upward.
수행
01Rotate the forearm to turn the palm toward the floor direction.
02Let the offset load resist the turn through the whole arc.
03Pause at full pronation without letting the wrist bend.
04Reverse the rotation back to the start position under control.
체크포인트
-The upper arm stays in contact with the floor for every rep.
-The forearm stays vertical; only rotation occurs.
-The wrist stays straight so the pronators do the work.
-Tempo is slow and even in both directions.
흔한 실수
-Lifting the elbow off the floor to add momentum.
-Turning the movement into a wrist curl by flexing the wrist.
-Rushing the rotation and losing tension at the end ranges.
-Holding the dumbbell by the middle of the handle.
프로그래밍 노트
-Use 2 to 3 sets of 12 to 20 controlled reps per arm.
-Keep the load light; this is a small-muscle rotation drill, not a strength lift.
-Useful as elbow prehab for lifters with gripping or pressing irritation.
