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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 upright, 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

  • Biceps
  • Forearms
  • Biceps brachii (long head)
  • Supinator

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Equipment

Dumbbell
Dumbbell

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Appears in

Other disciplines
Joint movements
Wristsupination
trains stretches
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Kettlebell forearm supination

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Staff forearm rotation

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Zottman curl

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Dumbbell bottom forearm rotation

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Seated leg press calf raise

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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.