MoPro
TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow H
Trainer's Eye
Phase 2 · Grip and forearm · Session H

Palm up.
Palm down.
Under load.

Pronation and supination trained deliberately — the forearm job that every tool and racket demands.

  • Hsession
  • P2Forearm
  • 12:00on the clock
  • — donecompleted

Pronation and supination

Turning the palm up and down is a forearm job that almost nobody trains, and it is loaded in every tool, racket and lifting task.

Grip size matters

Changing the thickness of a racket, tool or bar handle changes how hard the forearm must work. One change, two weeks, then judge.

Fingers and thumb

Pinch and fingertip strength fail early after elbow pain and are rarely retrained. They are part of grip.

Three couplets · two rounds · twelve minutes · an arm that works

A

Turn down

Pronation curls + eccentric pronation
A1

Pronation curls

60 s · slow reps

Hold a hammer or bottle by the end; from palm-up, turn it down and back, elbow pinned.

Easier hold it nearer the head  ·  Harder hold it further out

R1R2—
A2

Eccentric pronation

12/side · ×2

Turn it up with the other hand, then let it lower to palm-down over three seconds.

Easier hold it nearer the head  ·  Harder slower

R1R2
B

Turn up

Supination curls + eccentric supination
B1

Supination curls

60 s · slow reps

Same grip; from palm-down, turn it up and back, elbow staying against the ribs.

Easier hold it nearer the head  ·  Harder hold it further out

R1R2—
B2

Eccentric supination

12/side · ×2

Turn down with the other hand, then lower to palm-up over three slow seconds.

Easier hold it nearer the head  ·  Harder slower

R1R2
C

Hand

Finger extensions + pinch holds
C1

Banded finger extensions

60 s · slow reps

Band round all five digits; open the hand fully and close slowly — count clean opens.

Easier no band  ·  Harder thicker band

R1R2—
C2

Pinch grip hold

4 × 15 s · ×2

Pinch a book between thumb and fingers and hold it out in front, arm relaxed.

Easier thinner book  ·  Harder heavier book

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Grip is the elbow's foundation. Pain-free grip strength is the number that tracks recovery best.
  2. Slow lowering is the active ingredient: three seconds down on every wrist and forearm rep.
  3. Turn the forearm deliberately — pronation and supination are trained, not assumed.
  4. Ache in the muscle belly during a set is fine. Sharp pain right on the bony point is not.

Tick it off

MovementRound 1Round 2Best
A1Pronation curlsslow reps in 60 s —
A2Eccentric pronation12/side
B1Supination curlsslow reps in 60 s —
B2Eccentric supination12/side
C1Banded finger extensionsslow reps in 60 s —
C2Pinch grip hold4 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-H