The grasping ability of your hand and the movements made by your wrist are all controlled by the muscles in your forearm. The best forearm exercises are the ones that increase strength by isolating the movements of the hands and wrists. While forearm exercises can be performed without resistance, adding dumbbells or barbells to the exercises allows you to see results at a faster pace.
Palms-Down Dumbbell Wrist Curl Over a Bench
This exercise requires the use of a weight bench and dumbbells. Begin by placing both dumbbells on one side of the weight bench. Kneel down on the ground with your body facing the bench. Grab one dumbbell in each hand with your palms facing down and raise them, resting your forearms against the weight bench and allowing your wrists to hang over the edge. Making sure that your forearms remain stationary, breathe out and curl your wrists up toward your body. Breathe in and slowly bring your wrist back to the starting position. Perform two sets of 10 repetitions.
Dumbbell Radial Deviation
Grab a dumbbell that is half loaded with the weight located on the thumb side. Place your arm down to your side. Bend your wrist so the weighted half of the dumbbell is being pulled up in the direction of your body. Slowly lower the dumbbell until the weighted half is pointing to the floor. Repeat for a total of 10 to 15 repetitions with each arm. If you do not have a half-loaded dumbbell available to you, you can also use an empty metal bar.
Dumbbell Wrist Flipper
Hold one dumbbell in each of your hands with your palms facing downward and bring the dumbbells up to your waist. In a slow and steady motion, flip your wrists until your palms are facing up. Make sure to flex your forearms during the entire movement to get the most benefit out of the exercise. Perform three sets of 10 to 15 flips.
Seated Reverse Barbell Wrist Curl
Sit down at the end of a weight bench and grab a barbell with an overhand grip with your hands situated about shoulder-width apart. Place your wrists barely off the end of your knees by resting the back of your forearms on your thighs. Allow the dumbbell to drop as far as it can, bending only your wrists. Raise the bar as far as you can. When you reach the top of the movement, squeeze the muscles in your forearm and pause briefly. Slowly lower the bar back to the starting position. Repeat for 10 repetitions.
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