Rear Front Rotations
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Begin your stance with feet firmly planted hip-width apart, creating a stable base for the movement. As you stand, ensure you're maintaining an upright posture, engaging your core to protect and stabilize your spine throughout. Hold the dumbbells at your sides with palms facing inward, ensuring the dumbbells are aligned with the center of your body. This neutral grip is crucial for targeting the full range of motion in the wrist. With your elbows pinned to your sides, start the exercise by rotating your wrists forward, stretching as far as comfort allows. Feel the tension build in the forearms as you push the limit of your flexibility. Following this, rotate your wrists backward to the furthest comfortable point, stretching the opposite side of the forearm. This repetitive motion primarily works both the wrist flexors and extensors, giving a balanced workout to the forearm.
Common Mistakes
Avoid the temptation to use excessive weight, which could limit your wrist's range of motion or lead to strain. The goal is to maintain fluid and controlled movements, focusing on the wrist's rotation without involving the upper arms or shoulders. Ensure the rotation remains steady, avoiding any rapid jerks. A smooth, consistent rotation will ensure maximum muscle engagement while minimizing the risk of injury.
Breathing
Breathe in as you rotate your wrists forward and exhale when you rotate them backward. Establishing a consistent breathing pattern will not only stabilize your movement but also ensures the muscles receive the oxygen they need during the exercise.
Muscle Focus
Primary Muscles
Forearm