Raise your elbows to shoulder height, bent to ninety degrees with the forearms hanging down, holding light dumbbells or a band anchored under your feet. Keeping the elbows completely still, rotate the forearms up until your knuckles point at the ceiling, pause, and lower under control.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
2 to 3 sets of 8 to 10 slow reps.
The muscles doing this work are small: a weight that feels insultingly light is correct, and going heavy turns the drill into a shrug or a strain. A sharp pinch at the top means reduce the range or the load.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.