BeginnerDynamicPronators
Resistance Band Pronation Pulls
Resistance band pronation pulls train the same top-roll-critical pronator rotation as a cable pronation pull, but with a band instead of a cable stack — the go-to substitution for training this movement outside a gym.
Muscles Worked
Pronator teres, pronator quadratus
Equipment
Resistance band
How to Do It
- 1Anchor a resistance band at forearm height
- 2Grip the handle and rotate your forearm into pronation
- 3Control the return, don't let the band snap you back
Sets & Reps
3-4 sets · 12-15 reps
Coaching Tips
- •No cable machine needed — great for home training
- •Use full range of motion for maximum development
Common Mistakes
- ✕Choosing a band that's so light the rotation stops being the limiting factor, turning the exercise into a shoulder movement
- ✕Anchoring the band too low or too high, changing the pulling angle away from the rotational motion this exercise is meant to isolate
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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