Wrist Curl - Kneeling 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.

Kneel beside a flat bench. Grasp a dumbbell in your right hand underhand grip. Let about half of your forearm lay across the bench and extend beyond the other side. 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. Repeat for the required number of repetitions. Kneel beside a flat bench. Grasp a dumbbell in your left hand underhand grip. Let about half of your forearm lay across the bench and extend beyond the other side. 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 dumbbells 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. 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.