Complete Dumbbell Wrist and Forearm Workout for Strength

Gym | Single Workout | Beginner: 4 exercises

This targeted dumbbell workout is designed to enhance the strength and endurance of your wrist and forearm muscles, crucial for improving your overall arm strength and performance in various sports and daily activities. Each exercise focuses on different aspects of the forearm and wrist, ensuring a comprehensive workout.

The first exercise is the Dumbbell One Arm Seated Neutral Wrist Curl. For this exercise, you'll perform 4 sets with decreasing reps (15, 12, 10, and 10). Sit on a bench with a dumbbell in one hand, your forearm rested on your thigh, palm facing up. Curl the wrist upwards, focusing on contracting the forearm muscles. This movement targets the wrist flexors, improving your grip and forearm girth.

Next is the Dumbbell Over Bench Reverse Wrist Curl, requiring 4 sets with a sequence of 15, 12, 10, and 10 reps. Sit on a bench and lay your forearms on the bench with your wrists hanging over the edge, palms facing down. Lift the dumbbell upwards by curling your wrists, engaging the extensor muscles located along the top of your forearms. This variation helps balance forearm development by strengthening the often-neglected extensors.

The third exercise is the Dumbbell Over Bench Wrist Curl. Similar to the reverse wrist curl, position your arms so your palms face upwards and curl the wrists towards your body. Perform 4 sets of 15, 12, 10, and 10 reps. This targets the underused inner forearm muscles and aids in developing comprehensive forearm muscle balance and strength.

Finally, the Dumbbell Behind Back Finger Curl is executed with your hands behind your back, holding the dumbbells with your fingertips. Curl your fingers to lift the weights, performing 4 sets of 15, 12, 10, and 10 reps. This exercise not only strengthens the fingers but also stimulates the smaller muscle groups in the forearms, enhancing muscle coordination and grip strength.

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  • #Exercise / Sets
    1Dumbbell One Arm Seated Neutral Wrist Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell One Arm Seated Neutral Wrist Curl
    2Dumbbell Over Bench Revers Wrist Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell Over Bench Revers Wrist Curl
    3Dumbbell Over Bench Wrist Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell Over Bench Wrist Curl
    4Dumbbell Behind Back Finger Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell Behind Back Finger Curl
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