IntermediateDynamicPressure
Side Pressure — Supinated Grip
Side pressure drilled with a supinated, palm-up grip trains the lateral pressing strength specific to a hook-style attacking position, the counterpart to the pronated-grip version.
Muscles Worked
Biceps, shoulder, brachioradialis
Equipment
Cable machineResistance band
How to Do It
- 1Set cable or band at table height
- 2Press sideways with a supinated grip, mimicking pin movement
- 3Maintain wrist angle throughout
Sets & Reps
4 sets · 8-10 reps
Coaching Tips
- •Set resistance at arm wrestling table height
- •Use body weight to assist the press
Common Mistakes
- ✕Only training one grip variation and assuming it covers both — pronated and supinated side pressure train genuinely different attacking positions
- ✕Trying to generate pressure from the arm alone instead of body weight and leg drive
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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