Strength

Dumbbell Forearm Rotation

Dumbbell Forearm Rotation exercise enhances forearm strength & flexibility, grip strength, and promotes wrist stability. Excellent for boosting arm endurance and strength.
View all exercises
Dumbbell Forearm Rotation instructions
Step-by-step instructions
1
Sit on the edge of a bench or chair with your feet flat on the floor.
2
Hold a dumbbell in one hand with your forearm resting on your thigh, your arm should be at a 90 degree angle with your palm facing upwards.
3
Without moving your upper arm, slowly rotate your forearm to turn your palm facing down.
4
Slowly rotate your forearm back to the starting position with your palm facing upwards again.
5
Repeat this for the desired number of reps and then switch arms.
Sit on the edge of a bench or chair with your feet flat on the floor.
Hold a dumbbell in one hand with your forearm resting on your thigh, your arm should be at a 90 degree angle with your palm facing upwards.
Without moving your upper arm, slowly rotate your forearm to turn your palm facing down.
Slowly rotate your forearm back to the starting position with your palm facing upwards again.
Repeat this for the desired number of reps and then switch arms.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Kettlebell Step Up To Lateral Leg Raise with trainwell
Kettlebell Step Up To Lateral Leg Raise
The Kettlebell Step Up with Lateral Leg Raise boosts lower body strength, balance, and coordination. Engage your glutes, quads, hamstrings, and core while stepping up onto a platform with a kettlebell and raising the opposite leg.
Try it out
Strength
Yoga Ball Band Sit Up with trainwell
Yoga Ball Band Sit Up
Try the Yoga Ball Band Sit Up for a versatile core workout that also strengthens your arms and shoulders. This exercise, using a resistance band and an exercise ball, promotes better posture, balance and body stability.
Try it out
Strength
Kettlebell Floor Press with trainwell
Kettlebell Floor Press
The Kettlebell Floor Press enhances upper body strength, targets full arm motion, and aids muscle growth. It also improves flexibility, balance, and stability control.
Try it out
Start your fitness journey today
Enjoying exercises like Dumbbell Forearm Rotation, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer