Dumbbell Standing Arms Rotate
Standing with the elbows bent at the sides, dumbbells held in the middle turn from palms-down to palms-up and back, both forearms at once.
How to do it
Setup
Standing, elbows bent 90° and tucked at the sides, a dumbbell held in the middle in each hand, forearms level.
Steps
- Turn both palms down, rolling the bells over.
- Turn them up again, as far as the forearms rotate.
- Keep the elbows fixed at the sides through the set.
Common mistakes
Elbows drifting away from the ribs: pin them; the forearms turn, not the shoulders. Flipping the bells with momentum: turn them slowly and stop at each end. Wrists bending as they turn: keep them straight in line with the forearm.
Breathing
Steady throughout; never held.
