This exercise involves standing with a dumbbell in hand and curling the wrist upwards towards the body, targeting the forearm muscles. It can be performed with one or both hands and can be modified by using different weights.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the wrist flexor muscles
- Improves grip strength
- Helps prevent wrist injuries
- Can be done with minimal equipment
- Targets a specific muscle group for isolation training
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an underhand grip.
- Rest your forearms on a flat bench or a weight rack so that your wrists hang off the edge.
- Curl your wrists upward, bringing the dumbbells towards your forearms.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Forearms
Primary