Palm-up Palm down Rotation Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Body weight
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Trapezius Lower Fibers, Pectoralis Major Sternal Head, Serratus Anterior, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers, Deltoid Posterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 3.5
- Alternate Names
- Shoulder Rotation Exercise
How to: Palm-up Palm down Rotation
- Stand or sit comfortably with your feet shoulder-width apart.
- Start with your arms bent at 90 degrees.
- Rotate your forearms upwards and downwards while keeping your elbows in place.
- Perform each movement slowly and in a controlled manner.
- Switch the direction of rotation after a set number of repetitions.
Common Mistakes
- Not engaging the core during the rotation.
- Rushing through the movements.
- Using weights that are too heavy.
Modifications
- Reduce the range of motion if experiencing discomfort.
- Perform the exercise seated for better balance.
Tips
- Maintain a controlled movement to avoid injury.
- Focus on the full range of motion during the rotation.
- Engage your core for better stability.
Palm-up Palm down Rotation Alternatives
Tags
shoulders
strength
mobility
rotational
calisthenics
bodyweight