Arms · Dumbbell
Dumbbell Standing Hands Torsion
How to do the dumbbell standing hands torsion, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Stand holding a light dumbbell in each hand at your sides with your elbows bent to about ninety degrees. Slowly rotate your forearms to turn your palms up and then down, working the wrist through its full twist under load. Keep the rest of your arm still so the rotation isolates the forearms.
- 1Feel your forearms working as you rotate your palms up and down
- 2Keep your elbows pinned to your sides and only your forearms turning
- 3Move slowly and control the rotation in both directions
Common mistakes
- Don't swing or use your shoulders to help the twist
- Avoid moving your elbows; keep them fixed at your sides
- Don't rush the rotation; stay controlled through the full range
Muscles worked
The dumbbell standing hands torsion mainly works the forearms.
- ForearmsPrimary
- BicepsMinor
Kovo programs the dumbbell standing hands torsion for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.