Dumbbell Seated Wrist Pronation
- 1 - Sit on a bench with your feet flat on the floor and hold a dumbbell in one hand using a neutral grip.
- 2 - Rest your forearm on your thigh or a bench with your wrist and hand extending just beyond the edge, keeping your elbow bent about 90 degrees.
- 3 - Start with your thumb pointing upward and keep your upper arm and forearm stable throughout the movement.
- 4 - Slowly rotate your wrist inward so your palm turns toward the floor, controlling the dumbbell through the full range of motion.
- 5 - Pause briefly at the end range without letting your elbow or shoulder move.
- 6 - Rotate your wrist back to the starting neutral position in a controlled manner.
- 7 - Repeat for the desired number of repetitions, then switch arms.
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