Wrist Curl - Seated Reverse Dumbbell Single

Recommendations: 2-3 Sets, 0 Reps, 80-90 Wght

Beginner Forearms Strength Dumbbell Flat Bench Pull Gym

Purpose: This exercise strengthens the muscles that flex the wrist.

Benefits: This exercise focuses on the wrist flexors with the forearms supinated.

Straddle a flat bench. Grasp a dumbbell in your right hand, overhand (reverse) grip. Let about half of your forearm extend beyond the end of the bench. Brace your elbow against the inside of your knee. Let your wrist bend back and open your fingers slightly. Do not roll the dumbbell to the tips of your fingers. This is your starting position. Grip the dumbbell tightly and curl the dumbbell as high as you can. Let your elbow lift slightly from the bench at the end of the movement. Exhale during this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your right hand, overhand (reverse) grip. Let about half of your forearm extend beyond the end of the bench. Brace your elbow against the inside of your knee. Let your wrist bend back and open your fingers slightly. Do not roll the dumbbell to the tips of your fingers. Repeat for the required number of repetitions. Straddle a flat bench. Grasp a dumbbell in your left hand, overhand (reverse) grip. Let about half of your forearm extend beyond the end of the bench. Brace your elbow against the inside of your knee. Let your wrist bend back and open your fingers slightly. Do not roll the dumbbell to the tips of your fingers. This is your starting position. Grip the dumbbell tightly and curl the dumbbell as high as you can. Let your elbow lift slightly from the bench at the end of the movement. Exhale during this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your right hand, overhand (reverse) grip. Let about half of your forearm extend beyond the end of the bench. Brace your elbow against the inside of your knee. Let your wrist bend back and open your fingers slightly. Do not roll the dumbbell to the tips of your fingers. Repeat for the required number of repetitions.

A complete forearm program must achieve balanced development for all major forearm muscles. The forearm is involved in six different forearm movements. They include wrist flexion, wrist extension, wrist abduction, wrist adduction, forearm pronation, and forearm supination. There are additional muscles found in the forearm that are involved in movements like elbow flexion (brachioradialis), finger flexion, and finger extension.