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A common pole-related forearm injury involving these muscles is called golfer's elbow. Working on wrist pronation (rotating the forearm to palm down) can help improve the mobility and strength of your wrists, aiding in preventing golfer's elbow—that pain you feel on the inside of the elbow. Keep in mind you're twisting from the wrist, but it's the muscles of the forearm that connect from the wrist up to the elbow that you're training.
Suggested sets and reps: 1-3 sets, 10-15 reps, 3 times per week.
T.M.G. The pronators of the wrist are pronator teres, palmaris longus, flexor carpi radialis, flexor carpi ulnaris, and flexor digitorum superficialis. The supinators of the wrist are biceps, brachialis, and brachioradialis.
Alternative equipment:
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