Strength

Dumbbell Forearm Rotation

Dumbbell Forearm Rotation exercise enhances forearm strength & flexibility, grip strength, and promotes wrist stability. Excellent for boosting arm endurance and strength.

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Dumbbell Forearm Rotation instructions

Step-by-step instructions

Sit on the edge of a bench or chair with your feet flat on the floor.

Hold a dumbbell in one hand with your forearm resting on your thigh, your arm should be at a 90 degree angle with your palm facing upwards.

Without moving your upper arm, slowly rotate your forearm to turn your palm facing down.

Slowly rotate your forearm back to the starting position with your palm facing upwards again.

Repeat this for the desired number of reps and then switch arms.

Sit on the edge of a bench or chair with your feet flat on the floor.

Hold a dumbbell in one hand with your forearm resting on your thigh, your arm should be at a 90 degree angle with your palm facing upwards.

Without moving your upper arm, slowly rotate your forearm to turn your palm facing down.

Slowly rotate your forearm back to the starting position with your palm facing upwards again.

Repeat this for the desired number of reps and then switch arms.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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