Having strong wrists and forearms benefit you countless times throughout the day. While strength in this region might not be as visually appealing as strong biceps or abs, you use your wrist flexors and extensors, which are also known as your inner and outer forearms, respectively, in a variety of everyday activities. With access to a dumbbell, it's possible to significantly strengthen each of these areas without leaving home. Always consult your doctor, though, before beginning this or any exercise regimen.
Strengthen Your Wrist Flexors
A long list of exercises can help you strengthen your wrist flexors, which run from your wrists along your inner lower arms. The wrist curl, which you can perform with a dumbbell, barbell or weight machine, is a simple exercise. While seated, rest the outside of your forearm on your leg and hold a dumbbell with an underhand grip. With your hand hanging off your knee, lower your knuckles to allow the weight to roll toward your fingers, and then curl the dumbbell upward toward your wrist. Perform 10 to 12 reps of this exercise.
A Similar Exercise with a New Target
Strengthening the outer muscles of your forearm, which also run into your wrist, requires a different set of exercises. Reverse curls are an effective way to isolate the wrist extensors, and you can perform this exercise with a variety of means of resistance. To use a dumbbell, prepare your body in the same manner as a dumbbell wrist curl -- but rotate your arm and hold the weight with an overhand grip. Point your knuckles toward the ceiling to lift the weight and then rotate the weight downward. Perform 10 to 12 reps.