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Visual demonstration of the Palm Up Palm Down Rotation exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Shoulders
Secondary muscles
Trapezius
Equipment
Bodyweight
Exercise guide

Palm Up Palm Down Rotation

4 steps Updated 29/08/2026

Palm Up Palm Down Rotation is a bodyweight exercise targeting Shoulders (Deltoids).

Step by step

How to perform it

  1. Stand upright with your feet shoulder-width apart and your arms extended straight at your sides at shoulder height.
  2. Slowly rotate your forearms in the opposite direction so that your palms face up while slightly lowering your arms.
  3. Slowly raise your arms back to the starting position while rotating your forearms so that both palms face down.
  4. Repeat for the desired repetitions.
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Last updated: 29/08/2026

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Palm Up Palm Down Rotation

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