Wind rope with dumbbell in supination

Move the wrist or forearm without shifting the elbow or losing hand alignment. Control both directions, especially when resistance is used. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in forearms and hands and wrists; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist.