Exercise library · Rotator cuff
Palm Up Palm Down Rotation
The Palm Up Palm Down Rotation is a bodyweight exercise that targets the rotator cuff, with the shoulders assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Rotator cuff
- Also works
- Shoulders
- Equipment
- Bodyweight
- Body part
- Shoulders
Step by step
- Stand or sit upright with elbows bent at 90 degrees, arms close to your torso.
- Engage your core and keep your back straight.
- Rotate your forearms upward so palms face the ceiling.
- Slowly rotate your forearms downward so palms face the floor.
- Keep elbows tucked in and maintain controlled movements.
- Avoid swinging or arching your back during the rotation.
- Repeat for the desired number of repetitions.
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One of 800 exercises in Bravel
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