Dumbbell Standing Arm Rotate
Strengthen your forearms and improve wrist mobility. A simple dumbbell exercise you can do anywhere!
The Dumbbell Standing Arm Rotate mainly works the shoulders, with help from the biceps, forearms and triceps. You'll need: dumbbells.
Required Equipment
Dumbbell Standing Arm Rotate Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Biceps (biceps brachii); Inner Forearm (wrist flexors); Triceps (triceps brachii)
Dumbbell Standing Arm Rotate Variations and Alternatives
How to do the Dumbbell Standing Arm Rotate
Start by standing up straight with your feet shoulder-width apart. Hold a dumbbell in each hand with a neutral grip (palms facing towards your body).
Keep your elbows close to your sides and your core engaged throughout the exercise.
Begin with your forearms parallel to the floor, elbows bent at about a 90-degree angle.
Slowly rotate your wrists so that the dumbbells turn outwards, moving your palms from facing toward your body to facing up, while keeping your elbows still and only moving your forearms.
Pause at the top of the rotation, then slowly rotate your wrists back to the starting neutral position.
Repeat the motion for the desired number of repetitions and sets, ensuring you maintain controlled movement throughout.
Remember to perform the exercise with a weight that allows for control and full range of motion. Avoid using momentum and keep the movement concentrated on the rotation of the arms.
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Dumbbell Standing Arm Rotate FAQs
What muscles does the Dumbbell Standing Arm Rotate work?
The Dumbbell Standing Arm Rotate mainly works the shoulders, with help from the biceps, forearms and triceps. The main muscles are the anterior deltoid.
What equipment do you need for the Dumbbell Standing Arm Rotate?
Dumbbells.
What workout day should the Dumbbell Standing Arm Rotate go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Standing Arm Rotate variations and alternatives?
Similar exercises include the Dumbbell Cuban Press, Dumbbell External Rotation, Dumbbell Iron Cross and Dumbbell Seated External Rotation.
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