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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General training information, not medical advice. If something hurts, stop and see a professional.
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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
B
For racket
#16 of 19
See the full list →
Research
59
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
TransferFair
Injury protectionStrong
PracticalityExcellent

Forearm strength that helps the elbow cope with thousands of swings.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SLateral BoundBodyweight
  • AMed Ball Rotational ThrowOther
  • ACable External RotationCable
  • SLateral LungeDumbbell

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