Training hard on biceps and triceps only to have skinny forearms ruins the overall look of the arms, targeting the forearms with a couple of extra isolation exercises will help give you thicker, fuller forearms.
Our dumbbell forearm workout is a quick and simple workout that will blast your forearms, make sure you do the exercises properly using the correct form, watch the vid’s and read the exercise tips!
Forearm Exercises Increase Grip
Increased grip will help you with many other exercises in your routine including rows and deadlifts, having a stronger grip and forearms will give your shoulder and bench press a boost too. A heavyweight training routine will help build your forearms, heavy pressing and pulling involves a lot of forearm work and some guys will forgo doing any isolation work on forearms feeling they get enough from their routine as it is. But if you feel your grip weakness is stopping you pushing yourself further with movements like the bench press or deadlifts, then some isolation forearm exercises will really help you out. Not only will your strength increase, your forearms will look bigger and more impressive.
Anatomy of The Forearm
The forearms can be divided up into two groups, flexors, outside of your forearm (anterior) and the inside of the forearms extensors (posterior). You can see this in our diagram.
There’s nothing complicated about it, think of it this way “one set of muscles flexes the wrist and fingers and pronates the arm and the other set extends them and supernates the arm” says Mike Matthews best-selling health and fitness author. Both the flexors and the extensors are divided up into deeper sublayer groups but for our workout, all you need to know is we will be working both of the main muscle groups, flexors and extensors.
What You Will Need
Let’s take a look at the exercises
Seated One Arm Dumbbell Palms-Up Wrist Curls
- To start this exercise, take one dumbbell and sit on the edge of a flat bench
- Make sure both feet are flat on the floor, slightly wider than shoulder width apart
- Grip the dumbbell and rest your arm on top of your right thigh, palms facing upwards
- Make sure the front of your wrist rests on top of your knee
- Inhale as you lower the dumbbell as far as possible
- Now curl the dumbbell as high as you can until you feel a stretch in the muscle, exhaling whilst doing so
- Pause for a couple of seconds and repeat for the desired amount of reps
Tip: Try and keep forearms and legs still during the exercise To save time I perform this movement with both arms, one on each knee!
Tutorial Seated One-Arm Palms Up Dumbbell Wrist Curl
Seated Dumbbell One Arm Palms-Down Wrist Curl
- Sit down on the edge of a flat bench
- Make sure both feet are flat on the floor, slightly more than shoulder width apart
- Grip one of the dumbbells with an overhand grip (palms facing down)
- Rest forearm on the top of your thigh making sure your wrist is hanging over your knee
- Start by curling your wrist up as you exhale, remember to keep your forearm flat on your thighs the whole time
- Slowly lower your wrist down back to starting position
- Repeat for the desired amount of reps
Tips: Your wrist should be the only part of your body moving in this exercise, keep forearm still throughout This exercise can be performed using both arms, one on each knee.
Tutorial Seated One-Arm Palms Down Dumbbell Wrist Curl