How to do it
You need: A light hammer, or a dumbbell held at one end, A table or your thigh to rest the forearm on.
Sit with your forearm resting along a table or your thigh, wrist and hand just past the edge, elbow bent to a right angle. Hold a light hammer or a dumbbell by one end so the weight sits to one side.
- Start with the thumb pointing up and the wrist held straight and still.
- Slowly turn the palm up as far as is comfortable.
- Slowly turn the palm down, again to a comfortable end point.
- Keep the movement slow and even in both directions.
Form cues
- The movement is a slow twist of the forearm - the wrist itself stays straight.
- Your elbow stays tucked at your side and does not swing.
- Control the weight through the whole arc, especially near the ends.
Common mistakes
- Letting the wrist bend instead of keeping the turn in the forearm.
- Swinging the whole arm to throw the weight round.
- Holding the weight too far down the handle so it feels heavy too soon.
Safety: Stop and message your physio if the elbow pain becomes sharp, or twisting a key or door handle is much more painful afterwards.