Gym | Single Workout | Beginner: 5 exercises
This workout is designed to target the forearms with a series of exercises focusing on the wrist and finger flexors. Begin your session with the first superset: 1-A. Dumbbell Over Bench Wrist Curl and 2-A. Dumbbell Over Bench Reverse Wrist Curl. Perform 4 sets of 10 reps of the Wrist Curl, where you'll curl the weights while resting your arms on a bench. Without rest, follow with 4 sets of 10 reps of the Reverse Wrist Curl, which targets the extensors by curling the weights in the opposite direction.
For the second superset, move on to 3-B. Dumbbell One Arm Seated Neutral Wrist Curl and 4-B. Dumbbell One Arm Reverse Wrist Curl. Again, 4 sets of 10 reps for each exercise with minimal rest between them. For the Neutral Wrist Curl, sit and curl one dumbbell at a time with your palm facing inwards. Switch to the Reverse Wrist Curl immediately after, turning your arm so the palm faces downwards.
To complete the routine, perform 5. Dumbbell Behind Back Finger Curl for 4 sets of 10 reps. Hold a dumbbell in each hand behind your back and curl with your fingers to work on the often-neglected deep forearm muscles. This comprehensive forearm workout not only improves grip strength but also aids in supporting other major lifts and daily activities requiring forearm engagement.