Step by step instructions, muscle activation and variants for the Dumbbell Standing Hand Torsion.
A standing forearm exercise that trains both supination and pronation by rotating the hands through a full range of motion while holding dumbbells. The torsional load targets the forearm flexors, extensors, and the muscles responsible for wrist rotation.
Common mistakes content is coming soon.
The Dumbbell Standing Hand Torsion is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.