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Dumbbell Forearm Twist
A seated exercise using dumbbells to isolate the forearms. It involves twisting the wrists (supination/pronation) to enhance grip strength and build forearm hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Secondary Muscles
Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Biceps
4/10Short Head
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a bench or chair, holding a dumbbell in each hand. Rest your forearms on your thighs with wrists just past the knees, ensuring free movement. Start with palms facing up (supinated).
- Slowly rotate the dumbbells outward, turning your palms up toward the ceiling (supination).
- Hold the peak contraction briefly, squeezing the forearm muscles.
- Twist the dumbbells inward, rotating the palms down (pronation).
- Continue the twist until palms face inward or slightly down, maintaining control.
- Reverse the motion smoothly to complete the repetition.
Coaching Tips
Form Cues
- Controlled rotation only.
- Keep forearms stable.
- Slow and deliberate twist.
- Squeeze at the peak.
Breathing
Inhale as you rotate the weights downward (pronation); exhale as you rotate upward (supination).
Tempo
2-1-2
Range of Motion
Move the wrists through their full, comfortable range of rotational motion, keeping the elbows stationary on your thighs.
Safety
Safety Notes
- Maintain strict control; excessive weight can strain the wrist joints.
- Stop immediately if you feel sharp pain in the wrists or forearms.
Spotting
Not recommended; use light weights that you can easily control and drop if needed.
Common Mistakes
- Using momentum to swing the weights.
- Moving the elbows or shoulders.
- Selecting weight that compromises range of motion.
When to Avoid
- Acute wrist or elbow pain.
- Tendinitis in the forearm.
Flexibility Needed
- Full, pain-free wrist rotation (supination and pronation).
Build Up First
- Basic ability to grip and hold a dumbbell.
Also known as
Forearm Twists, Dumbbell Wrist Rotation, Wrist Twist, Dumbbell Wrist Twist, Dumbbell Seated Supination
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