fitubaDumbbell pronation and supination
Forearms · dumbbells. Rest your forearm and slowly rotate your palm with a very light load.
Main muscle: Forearms
Also works: almost all the work falls on the main muscle
Equipment: dumbbells
Typical: 2–4 sets of 12–20.
How to do it
- Rest your forearm and slowly rotate your palm with a very light load.
- Hold the dumbbell by one end, like a hammer, so the rotation takes effort.
- Rotate from palm up to palm down without moving your elbow.
Common mistakes
- Moving your shoulder or elbow.
- Rotating fast with momentum.
- Using a load that hurts your wrist.
Log it in one message
Type or say: “Did 3x10 forearm rotation with 45 lb.”
Fituba logs the weights session and its points; in Train you can add sets, reps and load to compare your strength progress. Sample wording, not a prescription.FAQ
What muscles does the dumbbell pronation and supination work?
Main: forearms. It's an isolation exercise: almost all the work falls on that muscle.
How many sets and reps of forearm rotation?
Typical: 2–4 sets of 12–20. Adjust the load so you finish every set with good form; the load is per dumbbell.
How do I log forearm rotation in Fituba?
Type “Did 3x10 forearm rotation with 45 lb” and Fituba logs your weights session with its sets, reps and load.
Sources and limits
Original Fituba copy based on standard technique guides (StrengthLog · Forearms). General education: the demo and these notes don't assess your form, mobility or the right load for you; for individual coaching, see a trainer.
More forearms exercises
Fituba documentation · Who's behind it and editorial method ·