Palm-up Palm down Rotation Exercise Guide
Exercise Profile
- Target
- Deltoids
- Equipment
- Body weight
- Body Part
- Shoulders
- Primary Muscle
- Deltoids
- Secondary Muscles
- Serratus Anterior, Trapezius, Pectoralis Major
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Shoulder External Rotation
Visualised Target Muscle Groups
Front
Back
How to: Palm-up Palm down Rotation
- Stand or sit upright with your arms at your sides and elbows bent at a 90-degree angle.
- With palms facing up, rotate your forearms upward until your palms face down.
- Return to the starting position while maintaining control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overextending the arms.
- Not keeping the elbows close to the body.
- Rotating the torso instead of just the shoulders.
Modifications
- Perform the exercise seated to reduce strain on the shoulder during rotation.
- Use lighter weights or body weight only for beginners.
Tips
- Maintain a controlled motion for effective engagement of shoulder muscles.
- Keep your core engaged to stabilize your torso during the rotation.
- Avoid using momentum – focus on muscle control.
Palm-up Palm down Rotation Alternatives
Tags
shoulders
strength
rotation
bodyweight
flexibility
muscle control
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