Wrist Rotations (Dumbbell)

Performance Description

Wrist rotations should be performed with lightweight dumbbells, the emphasis is on high repetitions, not heavy weight with low reps.

  1. Grab a dumbbell (using an overhand grip) securely in each hand and bring them up to the sides
  2. Raise the dumbbells to a point where the forearms are parallel to the ground and the elbows form a 90 degree angle
  3. While holding this arm position, rotate the wrists away from the body so the palms are facing up (inhale throughout this motion)
  4. Slowly rotate the wrists toward the body until the palms face down (exhale throughout this motion)
  5. Repeat steps 2-4
Primary Muscle(s)
Forearms (Flexor: Carpi Radialis)
Forearms (Flexor: Carpi Ulnaris)
Forearms (Flexor: Digitorum Profundus)
Forearms (Flexor: Digitorum Superficialis)
Forearms (Flexor: Pollicis Longus)
Forearms (Palmaris Longus)
Secondary Muscle(s)
Forearms (Anconeus)
Forearms (Extensor: Carpi Radialis Brevis)
Forearms (Extensor: Carpi Radialis Longus)
Forearms (Extensor: Carpi Ulnaris)
Forearms (Extensor: Digiti Minimi)
Forearms (Extensor: Digitorum)
Forearms (Extensor: Indicis)
Tertiary Muscle(s)
Biceps (Biceps Brachii: Long 'Outer' Head)
Biceps (Biceps Brachii: Short 'Inner' Head)
Biceps (Brachialis)
Further Clarification

One should not aim for a predetermined about of repetitions with wrist rotations. Rather, one should aim for complete muscle fatigue which makes this a fantastic exercise to incorporate at the end of one's workout.

Things To Look Out For

Toward the end of the set, breathing may become erratic. Attempt to maintain steady breathing throughout the exercise to minimize this as much as possible.

Exercise Position(s)
Standing, Sitting
Considered An Exercise In The Following Categories