180 Degree Rotations
This full-body exercise mainly works your forearm, with help from your shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do 180 Degree Rotations
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.
Muscles worked
Primary Muscles
Forearm
Secondary Muscles
Shoulders
