Dumbbell bottom forearm rotation

Skill Tree

Muscles

Technique

  1. Hold a dumbbell in each hand. Hold it by one side with palms facing each other while keeping it hanging down, elbows bent at 90 degrees.
  2. Externally rotate the weight (palms up, or Wrist supination ) in a controlled manner without moving the elbows.
  3. Reverse the motion and internally rotate the hand (palms down, or Wrist pronation ).
  4. Return to neutral wrist: this is one repetition.

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