Dumbbell Forearm Twist
Dumbbell isolation exercise that targets the forearm rotators, flexors, and extensors to build wrist stability and grip strength; commonly performed with an offset grip to increase resistance.
About Exercise
Equipment
Dumbbells
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors, Extensors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a bench or chair with your forearm resting on your thigh, holding a dumbbell by one end of the handle (offset grip) so the weight is unbalanced.
- Start with your wrist in a neutral position.
- Slowly rotate your wrist inward (pronation) as far as comfortable.
- Reverse the motion and rotate your wrist outward (supination) under control.
- Keep your forearm flat against your thigh throughout the movement.
- Repeat for the desired number of repetitions before switching sides.
Coaching Tips
Form Cues
- Control the rotation
- Keep forearm planted
- Move slowly
- Isolate the wrist
Breathing
Breathe naturally and rhythmically throughout the rotation.
Tempo
2-0-2
Range of Motion
Rotate through your full pain-free range of supination and pronation.
Safety
Safety Notes
- Start with a very light weight
- Stop if you feel sharp pain in the wrist
- Do not force rotation beyond natural range
Spotting
Not recommended; self-spot by using the other hand if necessary.
Common Mistakes
- Holding the dumbbell in the center (reduces resistance)
- Lifting the elbow off the thigh
- Rotating too quickly
- Using momentum
When to Avoid
- Wrist tendonitis
- Acute wrist sprains
Flexibility Needed
- Adequate wrist rotation range
Build Up First
- Basic grip strength
Also known as
Dumbbell Wrist Rotations, Seated Wrist Twist, Dumbbell Pronation Supination, Offset Dumbbell Rotation
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