Keeping your elbow tucked at your side, curl the dumbbell up toward the center of your body, lifting weights close to your body through the entire range of motion. squeeze at the peak of the movement and slowly lower the weight back down to your side. repeat for required repetitions. 4. Wrist flexion. wrist extension. neutral grip wrist curl. wrist rotation. farmers walk. 1. dumbbell wrist extension. a wrist extension is a great way to increase your forearm strength and wrist mobility. you can do it unilaterally or use both your arms at a time.
Here are a couple of sample workouts you can alternate between based on the exercises described above: forearm dumbbell workout #1. hammer curl 3 x 8 12 reps; wrist curls 2 x 12 15 reps; single arm reverse wrist curls 2 x 12 15 reps; wrist abduction 2 x 12 15 reps; farmer’s walk 2 x 60 second walk; forearm dumbbell workout #2. Here’s a 20 minute dumbbell forearm workout that i’d use with most of my athletes: hammer curl – 3 sets of 10 reps. bent over rows – 3 sets of 12 reps. zottman curl – 2 sets of 12 reps. wrist curl – 2 sets of 15 reps. farmer walks – 3 sets of 40 steps. bicep curl – 2 sets of 20 reps. finger curls – 2 sets of 10 reps. Download my workout app exerprise free bit.ly 2jnzd0wcustom workout meal plans built specifically for you here anabolicaliens per. It isolates the forearm muscles superbly. introduce dumbbell over bench one arm neutral wrist curl, doing 3 sets of 8 – 12 reps per arm to hit each side equally and avoid imbalances. slide in some dumbbell lying supine curls for variety; aim for three sets of 10 to15 reps to challenge your muscles from a new angle.
Download my workout app exerprise free bit.ly 2jnzd0wcustom workout meal plans built specifically for you here anabolicaliens per. It isolates the forearm muscles superbly. introduce dumbbell over bench one arm neutral wrist curl, doing 3 sets of 8 – 12 reps per arm to hit each side equally and avoid imbalances. slide in some dumbbell lying supine curls for variety; aim for three sets of 10 to15 reps to challenge your muscles from a new angle. Sit on an exercise bench or chair. hold a dumbbell in each hand and rest your forearms on your thighs, palms facing up. extend your wrists and lower the dumbbell (s) down toward the floor. open your fingers slightly to engage your forearms fully. close your fingers and then curl your wrists upward. Using only your fingers, curl them towards your palm, causing the dumbbell to roll upwards. keep the motion controlled and smooth. when the weight reaches your fingertips, reverse the movement by extending your fingers and letting the weight back up. do 8 12 controlled repetitions for each hand.
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