Rocker Rotations
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Begin by positioning yourself with feet hip-width apart, ensuring a sturdy foundation. Hold the dumbbells at your sides with your palms facing inward, setting the initial position for the exercise. As you start, remember to actively engage your core and maintain an erect posture, safeguarding the spine and promoting stability. Initiating from this stance, focus solely on your wrists. Lift the dumbbells forward as far as you comfortably can, flexing the wrists. Once you reach the peak of this movement, return the dumbbells back to the starting position by extending your wrists. The motion should be fluid and controlled, emphasizing the flexors and extensors of the forearm. Continue this back and forth 'rocking' motion for your desired number of repetitions, ensuring that the movement remains isolated to the wrists.
Common Mistakes
It's vital to make sure that the movement is restricted to the wrists, ensuring proper targeting of the forearm muscles. Refrain from involving the elbows or shoulders in the exercise. Selecting overly heavy dumbbells can compromise form and lead to undue strain; thus, it's advised to choose a weight that permits controlled and unhurried movements. Jerky or rapid actions should be avoided to reduce the risk of injury.
Breathing
Inhale as you lift the dumbbells forward and exhale when you return them to the starting position. Maintaining a steady breathing rhythm not only ensures adequate oxygen supply to the muscles but also assists in stabilizing the core during the exercise.
Muscle Focus
Primary Muscles
Forearm