Wrist Rotation (Dumbbell)
An isolation exercise for the forearms and wrist extensors that involves rotating a dumbbell side to side.
Instructions
- Stand upright with your arm extended forward at shoulder height, holding a dumbbell vertically with your hand.
- Keep your elbow locked in place and rotate the dumbbell side to side using only your wrist.
- Rotate the dumbbell until it is nearly perpendicular to the starting position.
- Return to the starting position using wrist rotation.
- Repeat for the desired number of repetitions, then switch arms.
Tips
- Keep your upper arm and elbow completely stationary.
- Move slowly and deliberately to maintain control.
- The movement should be felt primarily in the wrists and forearms.
- Start with light weight to prevent wrist injury.
- Can also be performed seated with the arm resting on your thigh.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps | Weight | |
|---|---|---|---|---|
| Male | Female | |||
| Gain strength | 3 | 15 reps | 4 kg | 3 kg |
| Build muscle | 3 | 18 reps | 4 kg | 3 kg |
| Build endurance | 3 | 25 reps | 3 kg | 2 kg |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
Behind The Back Wrist Curl (Cable)
Learn more about behind the back wrist curl (cable) intermediate strength
Palms-Down Dumbbell Wrist Curl Over A Bench
Learn more about palms-down dumbbell wrist curl over a bench beginner strength
beginner strength
Reverse Wrist Curl (Barbell)
Learn more about reverse wrist curl (barbell) beginner strength
beginner strength