Dumbbell Wrist Rotation

How to do it

1. Setup

   Set a stable base, brace your trunk and align the working joints before the first repetition.

2. Execution

   Move through the largest pain-free range you can control; lift smoothly and lower for two to three seconds.

3. Avoid

   Do not chase load when your position or range begins to change.

4. Overload

   When you complete every prescribed set at the top of the rep range with clean form, increase the load by 2.5–5% next session.