BeginnerDynamicBrachialis & Biceps
Resistance Band Supination Pulls
Resistance band supination pulls are the home-training substitute for the cable version — same outward-rotation training for hook and cupping strength, without needing a cable stack.
Muscles Worked
Supinator, biceps
Equipment
Resistance band
How to Do It
- 1Anchor a resistance band at forearm height
- 2Rotate your forearm into supination against the band
- 3Control the return
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
- ✕Using a band so light the rotation is effortless, which defeats the point of training supinator strength specifically
- ✕Letting the band snap back uncontrolled on the return instead of controlling the negative
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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