A floor-based forearm supination drill where the ground pins the upper arm, giving a strict, low-cheat way to strengthen the supinators and biceps rotationally.
팔덤벨Forearm rotation
시작
끝
주동근
회외근상완이두근
협응근
완요골근손목 신전근
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 load is offset.
03Rest the upper arm on the floor, elbow bent to 90 degrees, forearm vertical.
04Begin with the palm turned toward the floor direction or your midline.
수행
01Rotate the forearm to turn the palm toward the ceiling.
02Resist the offset dumbbell head through the entire arc.
03Hold full supination briefly without bending the wrist.
04Rotate back to the start position under control.
체크포인트
-Upper arm and elbow stay glued to the floor.
-Forearm stays vertical while it rotates.
-Wrist stays neutral so rotation does the work.
-The turn is smooth in both directions with no flick at the top.
흔한 실수
-Letting the elbow rise off the floor to gain range.
-Turning the drill into a wrist curl.
-Holding the dumbbell by the middle of the handle.
-Rushing reps and losing tension at the extremes of the arc.
프로그래밍 노트
-Use 2 to 3 sets of 12 to 20 reps per arm with a light dumbbell.
-Alternate with the floor pronation drill within the same accessory block.
-Good as low-stress elbow prehab on upper-body days.
