> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Dumbbell top forearm rotation
> Beginner · Dynamic · Bilateral. Strength
| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 16 s |
## 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.
## Muscles
* Biceps brachii (long head)
* Supinator
## Equipment
## Appears in
Beginner
Beginner
Beginner
Beginner
Beginner
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/dumbbell-top-forearm-rotation-e0z3). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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