Your forearms are an incredibly complex muscle system that allows your lower arms to flex and extend at the elbow and wrists while also allowing for internal and external rotation. Developing strength in the forearms requires that you perform exercises that work the muscles in the way they are used in everyday life. Using dumbbells is one way to develop these muscles quickly.
Palms Down Wrist Curls
This exercise can be performed from either a seated or standing position, but is often more effective when performed seated since this allows you to concentrate on the muscles being exercised. To perform the seated version of this exercise, sit on the edge of a weight bench with both legs bent and your feet shoulder-width apart to provide stability. Hold a dumbbell in each hand with your forearms resting on your knees, your palms facing down and the dumbbells parallel to the floor. Use the muscles in the outer forearms to lift both dumbbells toward the ceiling by rolling your wrists so the backs of your hands move toward your outer forearms. The forearm exercise page of Shape Fit recommends performing this exercise until you can't lift the weights for one more repetition.
Dumbbell Wrist Curl
The wrist curl is an effective way to work your inner forearms, according to former bodybuilder Lee Hayward. Sit on the edge of a weight bench or coffee table with a dumbbell in the hand of the arm you want to work. Hold the dumbbell with your palm facing the ceiling and your arm resting either on the bench or on your thigh. Keep your hand off the support and hang the dumbbell off the edge of the bench. Roll the weight down until it is supported by your fingers. Then, curl the weight back into your palm and flex your palm bringing the weight toward your forearm. Repeat for the desired number of repetitions and switch arms.
Dumbbell Twists
This exercise helps to strengthen the muscles that rotate your forearms, according to Bodybuilding.com. Lie on a bench on your side with the shoulder of the arm you want to exercise on the weight bench and your forearm hanging over the bench with a dumbbell in your hand. Bend your elbow so that your forearm is parallel to the floor and hold the weight in a vertical position to the floor. Use the muscles of your forearms to turn the weight until it is parallel to the ground. Repeat this exercise using both arms.
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