Dumbbell Standing Arm Rotate
Strengthen your forearms and improve wrist mobility. A simple dumbbell exercise you can do anywhere!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing up straight with your feet shoulder-width apart. Hold a dumbbell in each hand with a neutral grip (palms facing towards your body).
2. Keep your elbows close to your sides and your core engaged throughout the exercise.
3. Begin with your forearms parallel to the floor, elbows bent at about a 90-degree angle.
4. Slowly rotate your wrists so that the dumbbells turn outwards, moving your palms from facing toward your body to facing up, while keeping your elbows still and only moving your forearms.
5. Pause at the top of the rotation, then slowly rotate your wrists back to the starting neutral position.
6. Repeat the motion for the desired number of repetitions and sets, ensuring you maintain controlled movement throughout.
Remember to perform the exercise with a weight that allows for control and full range of motion. Avoid using momentum and keep the movement concentrated on the rotation of the arms.
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