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Dumbbell Forearm Twist
Dumbbell forearm twist is an isolation exercise that targets forearm muscles through wrist rotation to build grip strength and hypertrophy; scalable with light weights and high reps.
About Exercise
Equipment
Dumbbells
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Popularity Score
4
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
10/10Flexors, Extensors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a bench with feet flat. Rest forearms on thighs, holding dumbbells with wrists extending past knees.
- Start with palms facing up.
- Inhale and slowly rotate wrists inward to turn palms down.
- Exhale and reverse to rotate wrists outward, turning palms up.
- Squeeze forearms at the top.
- Repeat for reps, keeping elbows stationary.
Coaching Tips
Form Cues
- Keep elbows fixed
- Control the rotation
- Squeeze at end range
- Maintain neutral wrists
Breathing
Inhale during pronation and exhale during supination while bracing core.
Tempo
2-1-2
Range of Motion
Rotate wrists fully from palms up to palms down without straining joints.
Safety
Safety Notes
- Use light weights
- Stop if wrist pain occurs
- Avoid if acute wrist injury
- Limit to 2-3 sessions weekly
Spotting
Not required; self-spot with light weights.
Common Mistakes
- Using momentum
- Moving elbows
- Gripping too tightly
- Incomplete rotation
When to Avoid
- Wrist tendonitis
- Acute wrist sprains
Flexibility Needed
- Adequate wrist rotation range
Build Up First
- Basic grip strength
Also known as
Dumbbell Wrist Rotation, Wrist Supination Pronation, Seated Dumbbell Supination
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