IntermediateDynamicPronators
Pronation Pulls — 110°+
At a wide 110°+ angle, pronation pulls train the rotational strength needed closer to a defensive or finishing hand position — a different, later-match angle than the 45° variation trains.
Muscles Worked
Pronator teres, pronator quadratus
Equipment
Cable machine
How to Do It
- 1Set the cable or band at a wide 110°+ angle
- 2Rotate into pronation while holding the angle
- 3Return with control
Sets & Reps
3-4 sets · 10-15 reps
Coaching Tips
- •The wider angle challenges pronation strength closer to a finishing position
- •Focus on controlled rotation, not speed
Common Mistakes
- ✕Confusing this with the 45° variation and expecting identical carryover — the two train genuinely different match positions
- ✕Using the same weight as flatter-angle pronation work without adjusting for the harder leverage at this wider angle
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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