How to Do Palm Up Palm Down Rotation

Palm Up Palm Down Rotation is a shoulders exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Palm Up Palm Down Rotation

  1. 01Stand tall and extend both arms out to the sides at shoulder height, forming a T-shape.
  2. 02Rotate one palm to face the ceiling while the other palm rotates to face the floor and slightly behind you.
  3. 03Simultaneously switch the rotation of both arms, wringing the shoulders like a towel.
  4. 04Reach the fingertips toward opposite walls to maintain active tension throughout the shoulder girdle.
  5. 05Continue alternating the rotation with a steady, controlled rhythm.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Palm Up Palm Down Rotation

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Depress the shoulder blades toward the back pockets to prevent the traps from shrugging toward the ears during rotation.

Same coaching engine used inside the A90 app

05 / FAQ

Palm Up Palm Down Rotation questions

What muscles does Palm Up Palm Down Rotation work?

Palm Up Palm Down Rotation is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Palm Up Palm Down Rotation correctly?

Stand tall and extend both arms out to the sides at shoulder height, forming a T-shape. Rotate one palm to face the ceiling while the other palm rotates to face the floor and slightly behind you. Simultaneously switch the rotation of both arms, wringing the shoulders like a towel. Reach the fingertips toward opposite walls to maintain active tension throughout the shoulder girdle. Continue alternating the rotation with a steady, controlled rhythm.

What is the A90 coach tip for Palm Up Palm Down Rotation?

Depress the shoulder blades toward the back pockets to prevent the traps from shrugging toward the ears during rotation.

Is Palm Up Palm Down Rotation suitable for beginners?

Palm Up Palm Down Rotation is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Palm Up Palm Down Rotation?

No. Palm Up Palm Down Rotation is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes palm up palm down rotation into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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