180 Degree Rotations
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Begin standing upright with dumbbells at your sides, palms facing backward. Rotate your wrists as far as comfortably possible in one direction, then rotate them the opposite way.
Common Mistakes
Ensure your arms remain stationary, focusing the motion only on the wrists. Avoid using momentum or rapid movements.
Breathing
Exhale during the rotation and inhale when returning to the starting position.
Muscle Focus
Primary Muscles
Forearm
Secondary Muscles
Shoulders