Pronator quadratus

Pronator quadratus कैसे करें

1. 1

   To perform Pronator quadratus, clear enough floor space and wear stable, non-slip footwear.

2. 2

   Take the starting position with a long neutral spine, joints stacked, and your core lightly braced. You should feel the Forearms doing the work through the full range of motion.

3. 3

   Perform the movement slowly through a comfortable range, focusing on control rather than speed or load.

4. 4

   Exhale on the effort, inhale as you return to the start, and never hold your breath.

5. 5

   Avoid swinging, bouncing, or arching your back to force extra repetitions.