What is the pronator teres muscle?
The pronator teres is a muscle is located in the front part of your forearm. It is part of a group of muscles that help flex your forearm.
The other muscles are:
- the flexor carpi radialis
- palmaris longus
- flexor digitorum superficialis
- flexor carpi ulnaris
The main job of the pronator teres muscle is to rotate your hand and wrist so that your palm faces downward, this movement is called pronation. (1)
Origin, insertion and function
Origin:
The pronator teres muscle has two heads of origin: the humeral head and the ulnar head. The humeral head arises from the distal aspect of the humerus (upper arm bone), and the ulnar head arises from the coronoid process of the ulna (forearm bone).
Insertion:
The pronator teres muscle inserts on the radius bone (forearm bone).
Function:
The main action of the pronator teres muscle is pronation of the forearm, which is the movement of rotating the hand and wrist so that the palm faces downward. It also contributes to the flexion of the forearm at the elbow joint, which is the movement of bringing the hand closer to the body. Additionally, the pronator teres works with the other forearm muscles to perform various movements such as gripping, holding and throwing.
Common signs of weak pronator teres muscles
Here are some common signs of weak muscles in the forearm:
- Difficulty with activities that require gripping and grasping, such as opening jars or holding objects
- Weakness in the forearm and wrist
- Pain or discomfort in the forearm or elbow
- Difficulty pronating the forearm (rotating the hand and wrist so that the palm faces downward)
- Inability to maintain grip strength
- Inability to flex the elbow joint
- Pain or discomfort when lifting or carrying things
- Fatigue in the forearm muscles
- Loss of muscle mass in the forearm
- Reduced range of motion in the elbow or wrist.
It’s important to note that these symptoms may also be caused by other issues such as injury, arthritis or other medical conditions. A medical professional should be consulted to determine the cause of symptoms and provide an appropriate treatment plan.
Exercises that strengthen the pronator teres
Here are some exercises that can help strengthen the pronator teres muscle:
Wrist curls:
Sit at a table with your forearm resting on the table and your hand hanging over the edge. Hold a weight in your hand and slowly lift your hand up, flexing your wrist, then lower it back down. Repeat for several repetitions.
Reverse wrist curls:
Sit at a table with your forearm resting on the table and your hand hanging over the edge, but this time with your palm facing down. Hold a weight in your hand and slowly lift your hand up, extending your wrist, then lower it back down. Repeat for several repetitions.
Forearm pronation and supination:
Hold a weight in one hand and sit with your forearm resting on a table. Slowly rotate your hand and wrist so that your palm faces downward (pronation), then rotate it back so that your palm faces upward (supination). Repeat for several repetitions on both arms.
Dumbbell hammer curls:
Hold a pair of dumbbells at your sides with your palms facing your body. Keep your elbows close to your sides and slowly lift the dumbbells up to your shoulders, flexing your elbow. Lower the dumbbells back to the starting position. Repeat for several repetitions.
Cable pronation/supination:
Attach a handle to a low-pulley cable and stand facing the machine. Hold the handle with your palm facing up and your arm extended. Slowly rotate your hand and wrist so that your palm faces downward (pronation), then rotate it back so that your palm faces upward (supination). Repeat for several repetitions on both arms.
It’s important to consult with a doctor or physical therapist before starting any new exercise program. Also, it’s important to use a weight that is light enough to allow you to complete the recommended number of repetitions with good form, but heavy enough to make the exercise challenging.