---
title: "Elbow Extension and Supination Pronation Forearm Stretch"
description: "Stand with your feet shoulder-width apart and your arms extended in front of you at hip level, palms open and over each other, with one hand crossing over the other."
locale: en
slug: elbow-extension-and-supination-pronation-forearm-stretch
url: "https://hi.fitness/exercises/elbow-extension-and-supination-pronation-forearm-stretch"
primaryMuscle: "Forearms"
secondaryMuscles: ["Biceps"]
equipment: ["Bodyweight"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/f013709a-elbow-extension-and-supination-pronation-forearm-stretch.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Elbow Extension and Supination Pronation Forearm Stretch

Stand with your feet shoulder-width apart and your arms extended in front of you at hip level, palms open and over each other, with one hand crossing over the other.

## How to do it

1. Stand with your feet shoulder-width apart and your arms extended in front of you at hip level, palms open and over each other, with one hand crossing over the other.
2. Keep your palms crossed over each other and perform a wrist curl by bending your wrists upward.
3. Extend your wrists back down to the starting position.
4. Repeat the wrist curl and extension movements for the desired number of repetitions, then switch the position of your hands and repeat.

## Form tips

- Ensure your wrists and forearms do the majority of the movement, minimizing shoulder involvement.
- Maintain straight arms and avoid bending your elbows during the stretch.
- Perform the stretch with both hand positions to maintain muscle balance and flexibility.

## Similar exercises

- [Band Wrist Curl](https://hi.fitness/exercises/band-wrist-curl) - Forearms · Resistance band
- [EZ Bar Seated Wrist Curl](https://hi.fitness/exercises/ez-bar-seated-wrist-curl) - Forearms · EZ bar
- [Cable Wrist Curl](https://hi.fitness/exercises/cable-wrist-curl) - Forearms · Cable
- [Dumbbell One Arm Reverse Wrist Curl](https://hi.fitness/exercises/dumbbell-one-arm-reverse-wrist-curl) - Forearms · Dumbbell
- [Dumbbell Seated Neutral Wrist Curl](https://hi.fitness/exercises/dumbbell-seated-neutral-wrist-curl) - Forearms · Dumbbell
- [Elbow Flexor Stretch](https://hi.fitness/exercises/elbow-flexor-stretch) - Forearms · Other
- [Wrist Curl Barbell](https://hi.fitness/exercises/wrist-curl-barbell) - Forearms · Barbell
- [Wrist Curl Dumbbell](https://hi.fitness/exercises/wrist-curl-dumbbell) - Forearms · Dumbbell