This exercise involves sitting on a bench with a dumbbell in one hand and curling the wrist upwards while keeping the forearm stationary and in a neutral position. It targets the muscles in the forearm and can help improve grip strength.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the wrist flexor muscles
- Improves grip strength
- Helps prevent wrist injuries
- Can be done with a relatively light weight, making it accessible for beginners
- Targets the forearm muscles, which can improve overall arm aesthetics
How to perform
- Start by sitting on a bench with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing up and your wrist in a neutral position.
- Rest your forearm on your thigh, with your wrist hanging off the edge of your knee.
- Curl your wrist up towards your forearm, keeping your elbow and forearm stationary.
- Pause for a moment at the top of the movement, then slowly lower the weight back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms and repeat the exercise on the other side.
FRONT VIEW
BACK VIEW
Forearms
Primary