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
1
Sit on the edge of a bench or chair with your feet flat on the floor.
2
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.
3
Without moving your upper arm, slowly rotate your forearm to turn your palm facing down.
4
Slowly rotate your forearm back to the starting position with your palm facing upwards again.
5
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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