Wrist Curl - Seated Dumbbell Palms Down

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 extensors with the forearms pronated.

Straddle a flat bench. Grasp dumbbells, with dumbbells close together, overhand grip. Place your forearms on your knees. Your wrists should be just inside your knees and extending slightly beyond. Your forearms should be at a slight diagonal so your elbows are just outside your thighs. Your wrists should be bent down. This is your starting position. Raise your wrists and rotate your elbows in so that your forearms end up parallel with the other, with your elbows against your thighs. At the same time, lift your heels from the ground. 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.