Forearm Twist – Dumbbell

  1. Stand up straight with your feet shoulder-width apart.
  2. Hold a dumbbell in each hand and let your arms hang down in front of your quads, palms facing forward, with a slight bend in the elbows.
  3. Curl the dumbbells upwards by bending your elbows, stopping when your forearms are parallel to the ground. This is the starting position.
  4. While keeping your upper arms stationary, rotate your wrists to flip the dumbbells towards each other until your palms face down.
  5. Pause for a moment, then rotate your wrists in the opposite direction, turning the dumbbells back to the starting position.
  6. Repeat the desired number of repetitions.

Primary Muscles

  • Forearm - Inner
  • Forearm - Outer

Secondary Muscles

  • Bicep

Results

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Date Reps Resis. RPE

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