Standing Hands Position (Pronation-Supination-Neutral)
Stand tall with your feet shoulder-width apart. Hold your arms out in front of you with your palms facing down.
- Rotate your wrists to turn your palms up (supination).
- Then, rotate your wrists to turn your palms down (pronation).
- Return to the starting position with your palms facing neutral.
Repeat the movement for the desired number of repetitions, focusing on smooth transitions.
How to perform the Standing Hands Position (Pronation-Supination-Neutral)
- Set up. Set up in a stable, balanced starting position appropriate for the Standing Hands Position (Pronation-Supination-Neutral) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your forearms rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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