Palm-Up Palm Down Rotation

Muscles worked

Setup

1. Stand tall with your feet shoulder-width apart and your core engaged.
2. Extend both arms straight out to your sides at shoulder height, forming a 'T' shape.
3. Start with your palms facing the floor and your fingers extended.

How to do it

1. Rotate one arm forward and down (internal rotation) until the palm faces backward or up, while simultaneously rotating the other arm backward and up (external rotation) until the palm faces the ceiling.
2. Exhale as you reach the end range of motion on both sides, feeling the 'wringing' sensation in the shoulders.
3. Inhale as you reverse the movement, rotating both arms in the opposite direction in a smooth, controlled tempo.
4. Continue alternating the rotation for the desired duration, ensuring the movement originates from the shoulder joint.

Form checklist

• Keep your arms parallel to the floor throughout the entire set.
• Avoid shrugging your shoulders toward your ears; keep the scapula depressed.
• Ensure the rotation happens at the shoulder socket, not just the wrists or elbows.
• Maintain a neutral spine and keep your torso still rather than twisting with the arms.

Pro tips

• Imagine you are wringing out a wet towel with your arms to maximize the engagement of the rotator cuff.
• Focus on pulling the shoulder blade of the 'palm-up' arm back and down to deepen the stretch in the pectoral muscles.

Make it harder

• Hold light micro-weights or small water bottles to increase the rotational torque and demand on the deltoids.
• Perform the exercise while standing on one leg to add a balance and core stability challenge.

Frequently asked

What muscles does the palm-up palm down rotation work?

The palm-up palm down rotation primarily targets the deltoids and pectorals, and also works the abs, biceps, forearms, and triceps as secondary muscles.

What equipment do you need for the palm-up palm down rotation?

The palm-up palm down rotation requires no equipment — just your body weight.

Is the palm-up palm down rotation good for beginners?

Yes. The palm-up palm down rotation is a beginner-friendly movement and a strong foundation to build on.

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