IntermediateDynamicPronators
Pronation Pulls — 45°
Pronation pulls at a 45° table-style angle train the same rotational strength as standard pronation curls, but at the specific hand angle a match is actually fought at, rather than a flat gym-bench angle.
Muscles Worked
Pronator teres, pronator quadratus
Equipment
Cable machine
How to Do It
- 1Set the cable or band at a 45° angle
- 2Rotate into pronation while holding the angle
- 3Return with control
Sets & Reps
3-4 sets · 10-15 reps
Coaching Tips
- •45° mimics a common mid-match hand position
- •Use full range of motion for maximum development
Common Mistakes
- ✕Setting up at a flat or steep angle out of habit instead of the 45° position this variation exists to train
- ✕Treating all pronation-angle variations as interchangeable rather than training the specific angles that show up in your own matches
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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