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Dumbbell Standing Hands Torsion

ForearmsDumbbell

pull

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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.