4 Great Forearm Development Exercises Hang the dumbbells off the edge of the surface. rotate your forearms to the tops are resting on the bench, palms facing up. extend the wrists by moving the dumbbells to the floor. hold for a second, then contract your forearm muscles to raise the dumbbells back to the starting position. repeat as desired. Rest, then repeat the walk for the desired number of sets and distance. 8. barbell wrist extension. barbell wrist extension. doing the barbell wrist extension (also called reverse wrist curls) is one of the best ways to develop the forearm extensors, the muscles that help straighten your fingers and wrist.
Forearm Flexors Exercises Off 58 How: stand tall with a barbell hanging at your waist, hands shoulder width apart, palms facing downwards (a). keep your torso still and upper arms pinned to your sides as you curl the bar upwards. 2. behind the back barbell wrist curl. the behind the back wrist curl is one of the best forearm exercises for strength that you can do. it targets your forearm flexors and improves your finger. How to do the farmer’s carry: this is one of my favorite dumbbell forearm workouts. stand tall as you hold and carry heavy dumbbells with a tight grip, walking one lap around the gym. if you have limited space, be sure you are doing a step count of at least 12 15 steps. maintain your core strength the entire time. Place your right forearm on your right thigh, with the back of your right wrist on top of your right kneecap. concentrating on isolating just your hand, slowly lower the dumbbell as far as you can, maintaining a tight grip throughout the movement. without lifting your arm off of your thigh, curl the dumbbell toward your bicep.
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