Palm-up Palm down Rotation (male)

Palm-up Palm down Rotation (male) कैसे करें

1. 1

   Set up for Palm-up Palm down Rotation (male): clear enough floor space to move safely.

2. 2

   Take the starting position with a tall posture and brace your forearms.

3. 3

   Perform the Palm-up Palm down Rotation (male) with smooth control through a full, pain-free range of motion.

4. 4

   Exhale during the effort and inhale as you return to the starting position.

5. 5

   Avoid using momentum or rushing the reps, and stop if you feel sharp pain.