1. Stand up straight with your feet shoulder-width apart.
2. Extend your arms in front of you at chest level, with your elbows slightly bent.
3. Make fists with both hands and ensure your palms are facing down to start.
4. Without moving your arms, rotate your wrists to switch your palms to face upwards while squeezing your fists tightly.
5. Rotate your wrists back to the starting position with palms facing down.
6. Alternate the palm rotations smoothly and continuously while maintaining the squeeze in your fists.
7. Focus on engaging your forearm muscles with each rotation.
8. Perform the exercise for the desired number of repetitions or for a specific time interval.
9. Remember to breathe normally throughout the exercise and keep your core engaged to maintain stability.
- Ensure your movements are controlled to maximize muscle engagement.
- Avoid locking your elbows to maintain a slight bend throughout the exercise.
- Keep your shoulders relaxed and down, away from your ears.
- Gradually increase the speed of the rotations as you become more comfortable with the movement while still maintaining good form.
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