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Shoulders · Body Weight
Palm Up Palm Down Rotation
Palm Up Palm Down Rotation is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Palm Up Palm Down Rotation
- Stand upright with your feet shoulder-width apart and your arms extended straight at your sides at shoulder height.
- Slowly rotate your forearms in the opposite direction so that your palms face up while slightly lowering your arms.
- Slowly raise your arms back to the starting position while rotating your forearms so that both palms face down.
- Repeat for the desired repetitions.
Form tips
- Focus on steady breathing, exhaling as you lower your arms and inhaling as you return to the starting position.
- Keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
- Maintain a slight bend in your elbows to reduce strain on your joints.
Palm Up Palm Down Rotation alternatives
More delts exercises
Palm Up Palm Down Rotation FAQ
What muscles does Palm Up Palm Down Rotation work?
Palm Up Palm Down Rotation mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.
What equipment do you need for Palm Up Palm Down Rotation?
None. Palm Up Palm Down Rotation is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Palm Up Palm Down Rotation should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Palm Up Palm Down Rotation good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Palm Up Palm Down Rotation burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Palm Up Palm Down Rotation?
Other exercises for the delts include Dumbbell External Rotation, Resistance Band Standing External Rotation, Dumbbell Lying External Shoulder Rotation and Dumbbell Upright Shoulder External Rotation.
For developers
Use Palm Up Palm Down Rotation in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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