Dumbbell Wrist Twist
The dumbbell wrist twist engages almost all the muscles in the forearm. The so-called supinators and pronators provide the rotation. The flexors on the outside and extensors keep the wrist straight. However, the resistance in all these directions is limited.
The supinators include not only muscles in the forearms but also the biceps brachii in the upper arms. They are engaged not only when holding the forearms up but also when rotating the hands outward (supination).
Dumbbell wrist twist execution
-
1
Controlledly rotate your hands inward until they reach an almost full stretch.
-
2
Controlledly rotate your hands outward until they reach an almost full stretch.
Dumbbell wrist twist
Muscles involved:
Forearms:
- Wrist flexors
- Wrist extensors
- Supinators (including brachioradialis)
- Pronators
Upper arms:
- Biceps brachii
- Brachialis
Dumbbell wrist twist setup
- Grip the dumbbells with a neutral grip.
- Bring your hands forward and upward until they are positioned directly in front of your elbows. Keep your elbows against your sides.
Dumbbell wrist twist technique
Avoid injury by performing the exercise too quickly. When the dumbbells continue rotating due to momentum as you approach the point of full stretch, hyperextension or over-rotation may occur.
Alternatives
- Barbell wrist curl
- Barbell reverse wrist curl
- Dumbbell biceps curl
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