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TrainersEye · Wrist, Hand & Thumb Health
Wrist, Hand & Thumb H
Trainer's Eye
Phase 2 · Wrist strength · Session H

Palm up.
Palm down.
Under load.

Pronation and supination trained deliberately, plus the wrist roller — the oldest forearm builder there is.

  • Hsession
  • P2Wrist
  • 12:00on the clock
  • — donecompleted

Pronation and supination

Turning the palm up and down happens in the forearm, not the wrist, and it is loaded in every tool, jar and doorknob.

Change one thing

Mouse, grip thickness, keyboard angle — change one at a time and give it two weeks before judging.

Trigger finger catches

A finger that clicks, catches or locks is a tendon catching in its pulley. Splinting and graded movement are first-line.

Three couplets · two rounds · twelve minutes · hands that hold on

A

Turn down

Pronation curls + eccentric pronation
A1

Pronation curls

60 s · slow reps

Hammer held by the end; from palm-up, turn it down and back, elbow pinned to the ribs.

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

From palm-down, turn it up and back, the elbow staying against the ribs throughout.

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

Roll

Towel winding up + winding down
C1

Towel winding — up

60 s · slow reps

Bag on a towel over a broomstick; wind it up with the wrists, arms out in front.

Easier lighter bag  ·  Harder arms higher

R1R2—
C2

Towel winding — down

10 reps · ×2

Wind it back down the other way, controlling the descent the whole distance.

Easier lighter bag  ·  Harder slower

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. The wrist is loaded in four directions. Most programmes train two. This one trains all four.
  2. Three seconds down on every rep — the lowering is where tendon tolerance is built.
  3. Turning the palm up and down is a forearm job, and it is trained deliberately here.
  4. Ache in the muscle belly during a set is fine. Sharp pain 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
C1Towel winding — upslow reps in 60 s —
C2Towel winding — down10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-H