Turning your palms downward all day to type on a keyboard results in a position called forearm pronation. You can help address this pattern by strengthening the muscles that do the opposite motion, which is called supination.
The quickest way to engage your forearm supinators is to:
- tuck your arms in against your body, and
- turn your palms face up.
You can add resistance to this motion by holding a light dumbbell in your hand as you supinate.
This video shows how to use a dumbbell to exercise both the supination and pronation muscles in your forearm.
This video shows a biceps curl and explains how the muscle both flexes and supinates the forearm.
This video shows how you can use adjustable dumbbells to further challenge your supination muscles.