Palm Up-Down Rotation
Improve wrist mobility with Palm Up-Down Rotations! This simple exercise strengthens forearms and stretches shoulders. Do it anywhere, anytime.
The Palm Up-Down Rotation mainly works the forearms, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Palm Up-Down Rotation Muscles Worked
Primary
Inner Forearm (wrist flexors); Top Forearm (wrist extensors)
Secondary
Front Shoulder (anterior deltoid); Rear Shoulder (Delts) (posterior deltoid)
How to do the Palm Up-Down Rotation
Stand with your feet shoulder-width apart and your arms extended at shoulder level.
With your palms facing down, rotate your wrists so that your palms face up.
Rotate your wrists back to the starting position where your palms face down.
Ensure each rotation is done in a slow, controlled manner.
Repeat this motion for the desired number of repetitions.
This exercise is useful for improving wrist mobility and strengthening the forearms. It can also provide a slight stretch to the muscles in the shoulders depending on your range of motion.
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Palm Up-Down Rotation FAQs
What muscles does the Palm Up-Down Rotation work?
The Palm Up-Down Rotation mainly works the forearms, with help from the shoulders. The main muscles are the wrist flexors and wrist extensors.
What equipment do you need for the Palm Up-Down Rotation?
None. The Palm Up-Down Rotation is a bodyweight exercise, so you can do it anywhere.
What are some Palm Up-Down Rotation variations and alternatives?
Similar exercises include the Bodyweight Wrist Radial Deviation with Supported Elbow, Bodyweight Wrist Ulnar Deviation with Supported Elbow, Dumbbell Standing Wrist Torsion and Elbow & Forearm Supination Pronation Extension.
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