BeginnerDynamicBrachialis & Biceps
Supination Pull
The cable supination pull trains the same outward-rotation strength as a supination curl, but in a pulling pattern that more directly mimics rotating an opponent's hand into a hook once you already have position.
Muscles Worked
Supinator, biceps
Equipment
Cable machine
How to Do It
- 1Attach a handle to a low cable or band anchor
- 2Rotate your forearm from pronated to supinated (palm up)
- 3Return to start with control
Sets & Reps
3-4 sets · 10-15 reps
Coaching Tips
- •Focus on full rotation until your palm faces up
- •Use full range of motion for maximum development
Common Mistakes
- ✕Pulling primarily with the shoulder and back instead of letting the supinator and biceps drive the rotation
- ✕Setting the cable at a height that turns this into a straight pull instead of a rotational one
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.