Dumbbell Exercises for Forearms

Dumbbell exercises for forearms target the inner and outer forearm muscles.

Browse through the various dumbbell exercises for forearms below:

Palms-Up Wrist Curl
One-Arm Palm-Up Wrist Curl
Palms-Down Wrist Curl
One-Arm Palm-Down Wrist Curl

Palms-Up Wrist Curl

palms up wrist curl dumbbell exercises for forearms

Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing up.
Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
Keep your arms still throughout.

One-Arm Palm-Up Wrist Curl

one arm palm up wrist curl dumbbell exercises for forearms

Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing up.
Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.
Keep your arms still throughout.

Palms-Down Wrist Curl

palms down wrist curl dumbbell exercises for forearms

Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing down.
Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
Keep your arms still throughout.

One-Arm Palm-Down Wrist Curl

one arm palm down wrist curl dumbbell exercises for forearms

Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing down.
Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.
Keep your arms still throughout.

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