Forearm Rotation (Dumbbell)

A rotational exercise for the forearms using a dumbbell to build forearms strength and forearm endurance.

Instructions

1. Stand or sit upright with one arm bent at 90 degrees, holding a dumbbell with a neutral grip (thumb pointing up).
2. Rotate your forearm internally, moving the dumbbell toward the center of your body without moving your upper arm.
3. Continue rotating until your palm is facing downward, then pause briefly.
4. Reverse the direction and rotate back to neutral, then continue to externally rotate until your palm faces upward.
5. Complete the full range of motion rotation and return to the starting position.
6. Repeat for the target number of repetitions, then switch to the other arm.

Tips

• Keep your upper arm stationary throughout—only your forearm should move.
• Perform the rotation slowly and with control to maximize forearm engagement.
• You can perform rotations in both directions for a complete set or alternate directions.
• Start with light weight to learn proper form before progressing.
• This exercise can also be performed with both arms simultaneously.