IntermediateDynamicPronators
Larratt Pronation Pulls
Named for the pronation drill top pros are known for, this cable exercise emphasizes slow, deliberately controlled rotation through the full range rather than speed — building rotational strength and control together, not just raw power.
Muscles Worked
Pronator teres, pronator quadratus
Equipment
Cable machine
How to Do It
- 1Attach a handle to a low cable or band anchor
- 2Rotate your forearm from supinated to pronated position slowly
- 3Return to start with control, resisting the band the whole way
Sets & Reps
3-4 sets · 10-15 reps
Coaching Tips
- •Slow down the rotation — speed reduces time under tension
- •Let the fingers lead the rotation, not just the wrist
Common Mistakes
- ✕Rushing the tempo to move more weight, which defeats the slow-controlled-rotation purpose this variation is built around
- ✕Stopping the rotation early instead of working the complete range each rep
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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