How to do it
Exhale smoothly as you rotate the forearm outward and inhale on the return.
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- 2
Bend your elbow to a 90-degree angle and keep your upper arm close to your side.
- 3
Rotate your forearm outwards, keeping your elbow fixed at your side.
- 4
Return to the starting position with control.
- 5
Repeat for the desired number of repetitions before switching arms.
Expert tip
Perform the movement slowly and with control, focusing on the rotation from the shoulder joint without moving the rest of your arm.
Common mistakes
- ✕Letting the elbow drift away from the ribs
- ✕Rotating the torso instead of the shoulder
- ✕Arching the lower back during the rotation