Wrist Twist - Standing Dumbbell One Wrist

Recommendations: 2-3 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 knees slightly bent and hold a dumbbell in your right hand as close as possible to the unweighted end. Bend your elbow 90 degrees and brace it against your side. This is your starting position. Rotate your forearm, lowering the weighted end of the dumbbells to the left for the right dumbbell as far as it will go. Breathe normally. Rotate the weighted end of the dumbbell to the opposite side as far as it will go. Breathe normally. Repeat for the required number of repetitions. Stand upright with your knees slightly bent and hold a dumbbell in your left hand as close as possible to the unweighted end. Bend your elbow 90 degrees and brace it against your side. This is your starting position. Rotate your forearm, lowering the weighted end of the dumbbells to the right for the left dumbbell as far as it will go. Breathe normally. Rotate the weighted end of the dumbbell to the opposite side 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.