Dumbbell Standing Arms Rotate
Complete guide to Dumbbell Standing Arms Rotate. Learn proper form, technique, and execution. Targets Forearms. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Dumbbell Standing Arms Rotate
Grab a pair of dumbbells and stand tall with your feet shoulder-width apart.
Curl both dumbbells up to the top of a bicep curl position, keeping your elbows tucked at your sides.
Engage your abs and take a breath.
Rotate your wrists and forearms inward and outward in a controlled motion, breathing steadily throughout.
Keep your upper arms stationary and continue rotating for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |