IntermediateDynamicBrachialis & Biceps
Supination Pulls — 45°
Supination pulls at a 45° table-style angle train the same outward-rotation strength as standard supination work, but at the hand angle a match is actually fought at rather than a flat bench angle.
Muscles Worked
Supinator, biceps
Equipment
Cable machine
How to Do It
- 1Set the cable at a 45° angle
- 2Rotate into supination 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
- ✕Defaulting to a flat pulling angle instead of the 45° position that gives this variation its purpose
- ✕Loading it as heavy as a flat-angle supination pull, when the altered angle usually calls for less weight to control properly
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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