Forearm pronation is the movement that turns your palm from facing up to facing down, the way you tip your hand over to pour from a jug. In this exercise you sit at a table with your arms crossed. The working forearm rests palm up holding one end of a resistance band, and your other hand holds the far end still, so the band resists as you turn the palm down. Physios often use it after wrist, forearm or elbow injuries, when turning the palm down has become weak.

How to do the forearm pronation with band

Sit at a table. Rest the forearm you are working on the table with the palm facing up, and hold one end of a resistance band in that hand.
Reach your other arm across in front of you and hold the other end of the band, keeping that hand pressed onto the table so it stays still. Your arms end up crossed, as in the video.
Take up the slack so the band has light tension before you start.
Turn the working palm down toward the table against the pull of the band. The forearm stays on the table and the elbow stays where it is.
Pause, then roll slowly back to palm up with control and repeat.

What you should feel

Work in the forearm, mostly on the front of it toward the elbow. The arm holding the band should feel steady rather than busy.

Common mistakes

Lifting the elbow or swinging the upper arm out to tip the hand over.
A band set up so it does not resist the turn. You should feel it pull harder as the palm goes down.
Letting the holding hand slide, which takes the tension off the band.
Letting the band flick the hand back to palm up instead of controlling the return.

How often

Many programs start with a light band and 2 to 3 sets of 10 to 15 slow turns, once a day. Your physio will adjust this, including the band strength.

Stop and check with your physio if

Sharp pain in the forearm, wrist or elbow as you turn.
A painful click or catch on the little finger side of the wrist.
Your hand or fingers start to tingle or go numb.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.

From the clinic

Start with no band at all if the lightest one feels too strong. Turn the palm down and back up on the table until the movement is smooth over the range you have, then bring the band back.

Many programs pair this with forearm supination with band, which trains the opposite turn. After a broken wrist, hand or forearm, or surgery on any of them such as a tendon repair, start only when your doctor, surgeon, physio or hand therapist says the bone or repair is ready for this, and follow their plan for how much to do.

After a broken or dislocated elbow, or elbow surgery such as a tendon repair, follow your surgeon's or physio's plan, and start this exercise only when they have cleared you. If you have just hurt your arm and have severe pain, cannot move the elbow or heard a snap, do not exercise it. Go to an urgent care center or emergency department the same day. If the arm looks a different shape or sits at an odd angle, a bone is showing, or your arm or hand tingles, feels numb or turns cold, pale or blue, go to an emergency department straight away or call emergency services, and do not drive yourself.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Forearm pronation with band