Lie on your side on a bench or mat with your lower arm tucked under your head for
support. Hold a light dumbbell in your top hand with your elbow bent at 90 degrees and resting
against your torso.
Keep your upper arm tight to your side and your forearm across your body, with the dumbbell
pointing toward the floor. This is your internal rotation starting point.
Rotate your wrist.
Lie on your other side and switch arms.
Exercise Tips
Maintain a firm grip on the dumbbell.
Keep your back straight.
Primary Muscle Group
Forearms
Secondary Muscle Group
Full Forearms
Equipment
Dumbbell
Grip
Rotating
Grip Number
Single Handed
Date Published: Oct 10, 2025
Last Updated: Nov 2, 2025
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