Dumbbell Wrist Flexion

Body Part: Forearm

Description:

  1. Sit on the edge of a bench or chair holding a dumbbell in your right hand, and place your right forearm on your right thigh, with the back of your right wrist on top of your right kneecap.
  2. Moving just your hand, slowly lower the dumbbell as far as you can, maintaining a tight grip throughout the movement.
  3. Without lifting your arm off of your thigh, curl the dumbbell up toward your bicep, and slowly lower the dumbbell back to neutral.
  4. Repeat to fatigue, then switch sides, performing equal reps on each.

Dumbbell Wrist Extension

Body Part: Forearm

Description:

  1. Sit on the edge of a bench or chair holding a dumbbell in your right hand, and place your right forearm on your right thigh, palm down, with your right wrist on top of your right kneecap.
  2. Without lifting your arm off your thigh, curl the dumbbell up as far as you can towards your bicep, maintaining a tight grip throughout the movement.
  3. Slowly lower the dumbbell back to neutral.
  4. Repeat to fatigue, and then switch sides, performing equal reps on each.

Zottman Curl

Body Part: Forearm

Description:

  1. Stand tall holding a dumbbell in each hand at arm’s length by your sides, palms facing forward (underhand grip).
  2. Keeping your elbows tucked and locked by your sides, curl the weights toward your shoulders.
  3. Flip your grip 180 degrees (to overhand), lower the weights back down to your sides, and then flip your grip again (to underhand) to return to the starting position.

Hammer Curl

Body Part: Forearm

Description:

  1. Stand holding a pair of dumbbells at arm’s length by your sides with your palms facing each other.
  2. Keeping your elbows tucked, your upper arms locked in place (only your hands and forearms should move), and your palms facing inward, curl the dumbbells as close to your shoulders as you can.
  3. Pause, and then slowly lower the weights back to the starting position.

Behind the Back Barbell Wrist Curl

Body Part: Forearm

Description:

  1. Set up a barbell on a power rack around knee level and stand facing away from it. If you don’t have a rack or partner, balancing the barbell on a bench is an option. 
  2. Bend down and grab the barbell with a shoulder-width grip, stand up straight, and engage your glutes. 
  3. Let the barbell roll down to your fingertips, then curl the barbell back up and flex your forearms. 
  4. Pause for a second in that flexed position before returning to the starting position.