Dumbbell Standing Hands Torsion

Instructions

1. Stand holding a dumbbell in each hand at your sides with a neutral grip.
2. Without moving the elbows, rotate your forearms to pronate (palms face back) and then supinate (palms face forward).
3. Perform the rotation in a slow, controlled manner to challenge the forearm muscles.
4. Keep the upper arms stationary throughout.
5. Repeat for the desired number of reps.