How to do the Palm Up Palm Down Arm Rotation
- Stand tall, arms out to the sides, palms down.
- Lower your arms halfway while turning your palms up.
- Raise back to shoulder height, turning palms down.
- Move slowly, arms straight throughout.
Full technique — 6 steps
- Stand tall with feet about hip width apart and raise both straight arms out to the sides, just above shoulder height, palms down.
- Set your shoulders down and keep your arms straight.
- Slowly turn your arms so your palms face forward and up as you lower them about halfway to your sides.
- Pause briefly with your palms turned up.
- Raise your arms back to just above shoulder height as you turn your palms to face the floor.
- Turn the whole arm from the shoulder instead of twisting only at the wrists.
Common mistakes
- Twisting only at the wrists
- Shrugging shoulders during the raise
- Bending the elbows during the turn
- Rushing through the rotation
- Swinging the torso for momentum
Form cues
- Keep shoulders down
- Turn from the shoulder
- Keep elbows straight
- Keep torso quiet
- Move slowly
Quick answers
What muscles does the Palm Up Palm Down Arm Rotation work?
Primary: Side delts 7/10, Rotator Cuff 6/10. Also works: Traps 4/10, Supraspinatus 4/10, Forearms 3/10.
When should I do the Palm Up Palm Down Arm Rotation in a workout?
Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.
How many sets and reps of the Palm Up Palm Down Arm Rotation?
Strength: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve. Endurance: 1–2 sets of 15–20 reps, rest 30 s, 5–6 reps in reserve.
