These dumbbell exercises for forearms are quite effective so include the above dumbbell wrist curls exercises in your overall workout routine for stronger arms. Holding the breath during the exercise shifts the focus from your forearm muscle to your breath. Such exercises are Kneeling knuckle push-ups, wrist roller for forearms and hand gripper exercise. Both are equally important for the overall physique. Wrist rotations should be performed with lightweight dumbbells, the emphasis is on high repetitions, not heavy weight with low reps. One should not aim for a predetermined about of repetitions with wrist rotations. For this reason, adding isolation workouts like wrist curls along with the compound exercises is quite essential for the overall fitness. All rights reserved. Wrist curls make your wrists and forearm muscles stronger, flexible and muscular. If you don’t have a pair of dumbbells with you or you do workouts with a couple of friends with only a pair of dumbbells, then you can use one dumbbell to perform several exercises. In this post, I’m going to share dumbbell exercises for forearms and wrist. Please consult a physician prior to starting any new exercise regimen. And to perform each repetition correctly, make sure you move your wrist steadily and with control rather than shoving the weights rashly. Dumbbells are not attached to anything, they are free to use. To perform the dumbbell wrist curl efficiently, exhale as you curl your wrist upward and inhale as you return to the starting position. adduction, abduction, flexion-extension and circumduction. Attempt to maintain steady breathing throughout the exercise to minimize this as much as possible. Training for the forearms in the upper body is the same as the working out the calves in the lower body. Adjust your arms so your wrists are hanging over the edge of your knees. Set your arm so your wrist is hovering over the edge of your knee. You can use dumbbells wherever you want like at the gym, home, playground etc. Hold the dumbbell with an underhand grip and put your wrist on your knees with your palms facing up. Don’t just rush. Do each rep slowly and in the control range of motion to prevent the hand-held weights from straining your wrists. Flexible and muscular wrists improve different movements such as. grasp two dumbbells or use one and exercise alternatingly; put the upper arms next to the body; angle the arms to 90 degrees; the palms of the hands point up; Correct Execution. Maintain your breathing pattern during the exercise. This website is for informational purposes only. Now twist your wrist up as high as possible, hold for a moment then slowly lower it down. We’ll see variations, benefits and types of dumbbell wrist curls and twists. That’s your starting position. Make sure your forearms are well engaged while twisting your wrist. The twisting of the wrist requires a small range of motion. Doing exercises with the right techniques always gives a better result as well as reduce the risk of injuries. But perform at least 3 sets of 8 reps. Set your feet firmly on the floor and make sure your thighs are parallel to the ground. That’s your starting position. Keep your arms still when you twist your wrist. Keep your feet firmly on the floor and make sure your thighs are parallel to the ground. As you know this article is a part of the dumbbell exercises, this is why I’ll share instructions on how to do wrist curls using the dumbbells. Grab a dumbbell (using an overhand grip) securely in each hand and bring them up to the sides. Curling or twisting the wrist is an isolation movement, that means this exercise isolates the muscles it is intended to work. Doing rapidly can hurt your wrist and may cause injury. Dumbbell wrist curls not only strengthen forearms and but it also improves grip strength and overall lifting strength. Toward the end of the set, breathing may become erratic. One-Arm Palm-Down Wrist Curl Rotation Sit on the corner of a bench or a chair with one dumbbell in your right hand. How To Perform Dumbbell Wrist Curls: Step-By-Step Instructions, Dumbbell palms-down or reverse wrist curl or twist. Adjust your arms so your wrists are staying on the edge of your knees. Do as many reps as possible. Inhale before you twist up and exhale after you twist down. Now curl your wrist up and down to engage the forearms. 3. Because the wrists or forearms is an important part that makes the entire arm stronger and muscular. Grab one dumbbell in each hand and sit on the corner of a bench or a chair. As you know wrist curl is an isolation movement that’s why using lighter weight dumbbells, in the beginning, would be good for the forearms. Rather, one should aim for complete muscle fatigue which makes this a fantastic exercise to incorporate at the end of one's workout. Having flexible and stronger wrists reduces the risk of injuries. Although wrist curls require only a small range of motion. You can do it using wrist rotation or curl machine, using bar and rope or the best one with the dumbbells. Dumbbells are adaptable. Set your right feet firmly on the floor and make sure your right thigh is parallel to the ground. That’s your starting position. But it’s important to keep your forearms stationary during this exercise. turm the hands inwards, so that the palms point down; the motion only takes place in the forearms… Only your wrists should be twisted up and down throughout the workout. It won’t take much time, you can do effective wrist workout in just five minutes. Exercising the wrists and forearms are equally important as exercising the biceps, triceps and other muscles group. Breathing in the right way and at the right time is an important part of any exercise. Grab one dumbbell in your one hand and sit on the corner of a bench or a chair. The one more common mistake that people make is they don’t position their arms properly on the knees or a flat surface. 10 Dumbbell Exercises For Arms At Home and Gym, 6 Dumbbell Deadlift Variations with proper technique, 10 Dumbbell hamstring Exercises of All Time, Dumbbell Romanian Deadlift: How to, Muscles worked, Benefits and Alternatives, Best Pull-up bar ab workout: Here are 12 Exercises, 12 Best Cable Machine Abs Workout For six-pack, Top 14 Dumbbell Oblique Exercises For Strong Core. Wrist rotations should be performed with lightweight dumbbells, the emphasis is on high repetitions, not heavy weight with low reps. Repeat these steps with your opposite arm. Isolation exercises are useful at correcting weakness and improving the strength of a specific muscle. Remember doing them hurriedly can strain your wrist and cause injury. It can cause tension and strain in the body as well as affect your blood pressure. Forearms (Flexor: Digitorum Superficialis), Forearms (Extensor: Carpi Radialis Brevis), Forearms (Extensor: Carpi Radialis Longus), Biceps (Biceps Brachii: Long 'Outer' Head), Biceps (Biceps Brachii: Short 'Inner' Head), Considered An Exercise In The Following Categories, Grab a dumbbell (using an overhand grip) securely in each hand and bring them up to the sides, Raise the dumbbells to a point where the forearms are parallel to the ground and the elbows form a 90 degree angle, While holding this arm position, rotate the wrists away from the body so the palms are facing up (inhale throughout this motion), Slowly rotate the wrists toward the body until the palms face down (exhale throughout this motion). Grip the dumbells with an overhand grip and place your wrist on your right knee with your palm facing down. Do as many reps as possible until you feel a little pain in your wrist. If you’re a beginner, perform wrist curls with the light dumbbells and then increase weights over a period of time. Exercising the forearms are as important as exercising the biceps and triceps. Do as many reps as possible. Because only your wrists move up and down. Copyright © Chunk Fitness, 2010-2020. Grip the dumbells with an underhand grip and place your wrist on your knees with your palms facing up.