Wrist Curl - Palms Down Dumbbell Over Bench

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

Beginner Forearms Strength Dumbbell Flat Bench Pull Gym

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

Benefits: This exercise focuses on the wrist extensors and indirectly on the brachioradialis.

Kneel beside a flat bench. Grasp, with an extremely tight grip, two dumbbells, with an overhand grip (reverse grip), and place your forearms on the bench. Your wrists should overhang the bench slightly, your forearms at a slight diagonal so that your elbows are pointing just outside the width of your body. Your elbows should be slightly above the bench, your wrists bent down. This is your starting position. Bring your wrists up and rotate your elbows so that your forearms end up parallel to each other and your elbows end up down against the bench. Exhale during this movement. Slowly lower the dumbbells 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.