FOREARM PROGRAM

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ULNAR DEVIATION:

Standing with arms at sides in a standing position and

weight towards pinkie side of hand, raise weight towards the

ceiling, using the wrist. Keep palm facing body at ALL

times. Reasonable weight for 3 sets of 15 repetitions

WRIST PRONATION:

Starting with a fist at neutral and weight below , bring weight

around by rotating wrist from a neutral position to a palm down

position. Keep weight at a 90˚ angle to your forearm at all times.

Once palm is down, repeat the motion in reverse returning to the

starting position. Reasonable weight for 3 sets of 15 repetitions

WRIST SUPINATION:

Starting with a fist at neutral and weight below, bring

weight around by rotating wrist from a neutral position to a

palm up position. Keep weight at a 90˚ angle to your

forearm at all t imes. Once palm is up, repeat the motion in

reverse returning to the starting position. Reasonable weight

for 3 sets of 15 repetitions

WRIST EXTENSION:

Starting with wrist relaxed and palm down, extend wrist,

lifting weight up as high as possible. Control the weight

as you slowly return to starting position. Reasonable

weight for 3 sets of 15 repetit ions

WRIST FLEXION:

Starting with wrist fully extended with palm up and

weight in hand, curl wrist up as far as possible and

slowly return to starting position. Reasonable weight for

3 sets of 15 repetitions

RADIAL DEVIATION / PRONATION / SUPINATION:

Begin with wrist extended down toward your pinkie side.

Raise weight, using wrist, until it is up at or past 90˚, then

slowly return back to starting position. Keep palm facing

the midline of your body at all times. Reasonable weight for

3 sets of 15 repetitions SUPINATION

PRONATION

DEVIATION

START