Great forearm dumbbell exercises you can do at home or at the gym. Muscles trained:Forearms
Kneel down in front of an exercise bench holding a dumbbell in each hand, with your wrist extended out over the edge. Begin by allowing the weights to roll down into your fingertips, then immediately curl the weights up so that your palms face your elbows. Pause, lower and repeat.
Muscles trained: Forearms
Execute this exercise the same way you would a regular Dumbbell Wrist Curl, except using a pronated grip throughout.
Start: Hold two dumbbells with an underhand grip and kneel o the floor, facing the long side of a bench. Position your forearms on the bench so the dumbbells hang off the other side. Open your palms to let the weights roll down to your fingertips.
Finish: Roll the weights back up as you close your fingers and curl your wrists up.
It's just as effective to do a set with one hand and then with the other. This is also useful for evening out muscle size and strength imbalances.
Start: Hold two dumbbells with an underhand grip and kneel o the floor, facing the long side of a bench. Position your forearms on the bench so the dumbbells hang off the other side. Open your palms to let the weights roll down to your fingertips.
Finish: Roll the weights back up as you close your fingers and curl your wrists up.
Start: Get in the same position as for the wrist curl, but use an overhand grip to target your wrist extensors instead of your wrist flexors.
Finish: No rolling the weights to your finger tips for this one. Just bend back your wrist, hold the extended position, and return to the starting position.