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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.
Logging: Total weight used.

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Muscles

Strength

Primary

  • Forearms
  • Pronator teres
  • Pronator quadratus

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Equipment

Dumbbell
Dumbbell

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Appears in

Strength
Other disciplines
Joint movements
Wristpronation
trains stretches
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