Blow Up Your Forearms With 4 Exercises !

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

1-Palms-Up Wrist Curl
2-One-Arm Palm-Up Wrist Curl
3-Palms-Down Wrist Curl
4-One-Arm Palm-Down Wrist Curl

 Palms-Up Wrist Curl

• 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

• 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

• 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

• 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.

All Exercises 3-4 Sets/ 15-20 Reps/ 1 Min Rest Between Sets !