A seated single-arm forearm rotation drill that moves a dumbbell through pronation and supination, strengthening the forearm rotators and building elbow and wrist resilience.
팔덤벨Forearm rotation
시작
끝
주동근
전완 회내근전완 회외근
협응근
손목 굴곡근손목 신전근상완이두근
장비
덤벨
패턴
Forearm rotation
준비 자세
01Sit on a bench and rest the working forearm along your thigh, wrist just past the knee.
02Hold a light dumbbell, ideally gripped toward one end so it acts as a lever.
03Start with the palm facing sideways in a neutral position.
04Keep the elbow and forearm pinned to the thigh throughout.
수행
01Slowly rotate the forearm to turn the palm up as far as comfortable.
02Reverse and rotate until the palm faces down.
03Control the dumbbell through the whole arc; do not let it fall through the turn.
04Complete the reps, then switch arms.
체크포인트
-Rotation comes from the forearm, not the shoulder or wrist alone.
-The elbow never lifts off the thigh.
-Speed stays slow and even in both directions.
-The dumbbell stays under control at the end ranges.
흔한 실수
-Using a dumbbell too heavy to stop at the end ranges.
-Letting the elbow rise and turning it into a shoulder movement.
-Whipping the weight through the rotation with momentum.
-Gripping mid-handle, which removes most of the leverage challenge.
프로그래밍 노트
-Use 2 to 3 sets of 10 to 15 slow rotations per direction, per arm.
-Common in elbow-health and tennis-elbow prevention work; keep loads very light.
-Train after curls and presses so rotational fatigue does not affect grip earlier.
