Parfenov Training

Prehab Wrists

Prehab

Wrists

SEATED PRONATION

Sit in a chair and rest your elbows on your thighs, keeping your shoulders in a neutral, relaxed position. Using either a unilateral dumbbell or a hammer, grab the unweighted side with your thumbs facing up and the dumbbell vertical. Rotate the dumbbell outward until it is horizontal and your thumb is facing in, then return to the starting position.

SEATED SUPINATION

Sit in a chair and rest your elbows on your thighs, keeping your shoulders in a neutral, relaxed position. Using either a unilateral dumbbell or a hammer, grab the unweighted side with your thumbs facing up and the dumbbell vertical. Rotate the dumbbell outward until it is horizontal and your thumb is facing out, then return to the starting position.