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Dumbbell Forearm Rotation
An isolation exercise using a dumbbell to rotate the forearm between pronation and supination, targeting forearm muscles for enhanced grip strength and wrist stability; ideal for hypertrophy and rehab.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors, Extensors
Biceps
6/10Brachialis
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the edge of a bench with feet flat. Rest your forearm on your thigh, elbow bent at 90 degrees, holding a light dumbbell with palm facing up and wrist past the edge.
- Rotate forearm inward to turn palm down to full pronation.
- Pause briefly at the bottom.
- Rotate forearm outward to turn palm up to full supination.
- Pause briefly at the top.
- Repeat for reps.
- Switch arms after set.
Coaching Tips
Form Cues
- Keep upper arm stationary
- Move slowly and controlled
- Maintain neutral wrist position
- Squeeze forearm at end range
Breathing
Inhale during pronation and exhale during supination while bracing your core lightly.
Tempo
2-1-2
Range of Motion
Full rotation from palm fully up (supination) to palm fully down (pronation) with neutral wrist.
Safety
Safety Notes
- Start with very light weight to avoid strain
- Stop if wrist or elbow pain occurs
- Ensure stable forearm support
- Avoid jerky movements
- Consult doctor for prior wrist injuries
Spotting
Not required; self-supported isolation exercise.
Common Mistakes
- Using momentum from elbow
- Excessive wrist flexion or extension
- Starting with too heavy weight
- Not pausing at end points
When to Avoid
- Wrist sprains
- Elbow tendonitis
- Acute forearm strain
Flexibility Needed
- Adequate wrist rotation range
- Neutral elbow position
Build Up First
- Basic grip strength
- Controlled arm movement
Also known as
Dumbbell Pronation Supination, Wrist Rotation Dumbbell, Seated Forearm Twist
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