Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Forearms

Dumbbell Rotations

Also called Pronation and supination

DumbbellIsolationEasy to learnOne side at a time
Front
Back
Primary

Works

Forearms

You need

Dumbbells

How to do it3 steps
  1. 1Hold a dumbbell by one end, forearm on your thigh
  2. 2Rotate palm up, then palm down, slowly
  3. 3Hold it closer to the head to make it easier

Most common mistake

Moving the elbow instead of the wrist.

Watch a demo

Good for

  • Top 10 for forearms

Compare with

vs Wrist Rollervs Farmer's Carryvs Dead Hang
C
For forearms
#10 of 11
See the full list →
Research
49
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 49
Target tensionGood
Loaded stretchFair
ProgressionFair
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • BWrist RollerOther
  • BReverse CurlBarbell
  • BTowel HangBodyweight
  • SWrist CurlDumbbell

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