Dumbbell Wrist Rotation
The dumbbell wrist rotation works the pronators and supinators of the forearm by rotating a dumbbell from palm-down to palm-up. It builds the rotational strength needed for sports and grip-heavy exercises.
How to Perform
Rest your forearm on a bench or your thigh with the wrist hanging over the edge.
Hold a dumbbell vertically and slowly rotate your wrist from pronation to supination.
Control the movement in both directions — do not let gravity assist the rotation.
Perform all reps in one direction, then switch to the other arm.
Common Mistakes to Avoid
Using too heavy a dumbbell, which forces the shoulder to assist the rotation.
Rotating too quickly and relying on momentum instead of controlled muscle contraction.
Not anchoring the forearm to the bench, which allows elbow and shoulder movement.
Muscle Activation
Variations
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