30 Brachioradialis Brachialis Pronator teres Teres major ARMS Forearm Pronator Stretch Brachialis Brachioradialis Pronator teres Pronator quadratus Technique Stand with the back toward the inside of the doorframe. While keeping the arm straight, hyperextend the left arm above the midpoint between the hip and shoulder. Grasp the doorframe with the left hand with the thumb pointing down. Externally rotate the arm (roll the biceps toward the top).
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30
Brachioradialis
Brachialis
Pronator teres
Teres major
E3469/Nelson/3.04a/274063/JasonMc/R2
a
rm
s Forearm Pronator Stretch
Brachialis
Brachioradialis
Pronator teres
Pronator quadratus
E3469/Nelson/3.04b/274064/JasonMc/R1
TechniqueStand with the back toward the inside of the doorframe.
While keeping the arm straight, hyperextend the left arm above the midpoint between the hip and shoulder.
Grasp the doorframe with the left hand with the thumb pointing down.
Externally rotate the arm (roll the biceps toward the top).
31
a
rm
s
Muscles StretchedMost-stretched muscle: Left pronator teres.
Lesser-stretched muscles: Left brachialis, left brachioradialis, left pronator quadratus, left subscapularis, left teres major.
CommentaryYou can also do this exercise with a firmly planted vertical pole. To maximize the stretch, keep the elbow straight. After rolling the biceps upward, you can enhance the stretch by inwardly rotating the back toward the hyperextended arm (see figure).
E3469/Nelson/3.04c/274065/JasonMc/R2
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