IntermediateStatic / IsometricPronators
Static Pronation Hold — 110°+
An isometric pronation hold at a wide 110°+ angle trains the strength to hold a finishing-position rotation under load — the static counterpart to the dynamic 110° pronation pull.
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 full pronation and hold
- 3Keep tension steady for the full hold
Sets & Reps
3-4 sets · 10-20 seconds hold
Coaching Tips
- •The wider angle trains pronation closer to a finishing position
- •Breathe steadily — don't hold your breath through the hold
Common Mistakes
- ✕Holding at an easier, narrower angle instead of the genuine wide finishing position this exercise targets
- ✕Only training the dynamic pull version and skipping this hold, missing the lockout-strength component
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.
Train like an armwrestler
ArmProgress is the training tracker built for armwrestling — log table time and gym work, track left/right, watch your numbers climb, and get AI-powered insights.