Wrist Adduction - Single Ended Dumbbell

Recommendations: 1-3 Sets, 15-25 Reps, 25 Wght

Beginner Forearms Strength Single Ended Dumbbell Pull Gym

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

Benefits: This exercise focuses on the wrist adductors, a muscle group that hardly is ever exercised in the gym.

Stand upright with your feet about shoulder-width apart. Hold the dumbbell in your right hand as close to the unweighted end as possible with your arm close to your side. The weight should be behind you and your grip should be tight. The weighted end of the dumbbell should be pointing downwards. This is your starting position. Curl the weighted end of the dumbbell up as high as it can go. You bend only at the wrist. Breathe normally. Slowly lower the weighted end of the dumbbell to the starting position. Breathe normally. Repeat for the required number of repetitions. Stand upright with your feet about shoulder-width apart. Hold the dumbbell in your left hand as close to the unweighted end as possible with your arm close to your side. The weight should be behind you and your grip should be tight. The weighted end of the dumbbell should be pointing downwards. This is your starting position. Curl the weighted end of the dumbbell up as high as it can go. You bend only at the wrist. Breathe normally. Slowly lower the weighted end of the dumbbell to the starting position. Breathe normally. 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.