Home Exercises Dumbbell Wrist Flippers

Dumbbell Wrist Flippers

Exercise Tips

  • Keeping your forearm flexed will provide maximum results
  • Dont use your shoulder or biceps, only your wrists

Dumbbell Wrist Flippers

This exercise targets your forearms and provides a low cardio benefit.

Muscle Group



3 days a Week to
5 Days a Week



Cardiovascular Benefit


Muscle Group: Forearms

Equipment: Dumbbells

Minimum Frequency: 3 days a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Forearms

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a dumbbell in each hand with an overhand grip at waist level, elbows bent and close to your sides.

  1. 1 Slowly flip your wrists so your palms are facing up while keeping your forearm flexed.
  2. 2 Slowly flip your wrists back to starting position.
  3. 3 Repeat 10-15 times, or until you have completed all repetitions for the set.