Wrist Twist - Single Ended Dumbbell

Recommendations: 2-3 Sets, 15-25 Reps, 25 Wght

Beginner Forearms Strength Single Ended Dumbbell Flat Bench 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.

Sit on a flat exercise bench and, holding the dumbbell in your right hand as close as possible to the unweighted end, bracing your right forearm on the end of the bench. Lock your wrist so that the bar forms a 90 degree angle to your forearm. This is your starting position. Rotate your right forearm, lowering the weighted end of the dumbbell to the left as far as it will go. Then rotate the weighted end of the dumbbell to the right as far as it will go. Breathe normally. Repeat for the required number of repetitions. Sit on a flat exercise bench and, holding the dumbbell in your left hand as close as possible to the unweighted end, bracing your left forearm on the end of the bench. Lock your wrist so that the bar forms a 90 degree angle to your forearm. This is your starting position. Rotate your left forearm, lowering the weighted end of the dumbbell to the right as far as it will go. Then rotate the weighted end of the dumbbell to the left as far as it will go. 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.