This exercise involves holding a dumbbell with an overhand grip and curling your wrist backwards, targeting the muscles in your forearms. It can help improve grip strength and wrist stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the muscles in the forearms and wrists
- Improves grip strength
- Helps prevent wrist injuries
- Can improve performance in activities that require wrist and forearm strength, such as tennis, golf, and rock climbing
- Can be done with minimal equipment and in a variety of settings
How to perform
- Start by sitting on a bench or chair with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with an overhand grip (palms facing down) and your arms extended in front of you.
- Slowly lower the dumbbells towards the ground by bending your wrists backwards.
- Pause for a moment at the bottom of the movement, then slowly raise the dumbbells back up by bending your wrists upwards.
- Repeat for the desired number of repetitions.
- Remember to keep your elbows and upper arms stationary throughout the exercise.
FRONT VIEW
BACK VIEW
Forearms
Primary