---
title: "Palm Up Palm Down Rotation"
description: "Stand upright with your feet shoulder-width apart and your arms extended straight at your sides at shoulder height."
locale: en
slug: palm-up-palm-down-rotation
url: "https://hi.fitness/exercises/palm-up-palm-down-rotation"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/037dbba9-palm-up-palm-down-rotation.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Palm Up Palm Down Rotation

Stand upright with your feet shoulder-width apart and your arms extended straight at your sides at shoulder height.

## How to do 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.

## 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.

## Similar exercises

- [Cable Front Raises Straight Bar](https://hi.fitness/exercises/cable-front-raises-straight-bar) - Front delts · Cable
- [Plate Front Raise](https://hi.fitness/exercises/plate-front-raise) - Front delts · Weight plate
- [Handstand Push on Chair](https://hi.fitness/exercises/handstand-push-on-chair) - Front delts · Other
- [Cable Y Raise](https://hi.fitness/exercises/cable-y-raise) - Front delts · Cable
- [Cable One Arm Front Raise](https://hi.fitness/exercises/cable-one-arm-front-raise) - Front delts · Cable
- [Band Front Raise](https://hi.fitness/exercises/band-front-raise) - Front delts · Resistance band
- [Band Seated Shoulder Press](https://hi.fitness/exercises/band-seated-shoulder-press) - Front delts · Resistance band
- [Band Seated Neutral Grip Shoulders Press](https://hi.fitness/exercises/band-seated-neutral-grip-shoulders-press) - Front delts · Resistance band