哑铃腕部旋转

A forearm isolation movement where you rotate the wrists while holding dumbbells to work both pronation and supination.

Instructions:

• Sit on a bench with your forearms resting on your thighs, holding a dumbbell in each hand with a neutral grip.

• Keep your wrists just beyond your knees for full range of motion.

• Slowly rotate your wrists outward so your palms face up (supination).

• Then rotate inward so your palms face down (pronation).

• Maintain a controlled tempo throughout.

Common mistakes:

• Moving the elbows or forearms instead of isolating the wrists.

• Using momentum instead of controlled rotation.

• Holding the dumbbells too tightly, limiting rotation range.