Forearm Dumbbell Exercise | Dumbbell Exercise Gym

Two-Arm Palms-Down Wrist Curl On A Bench

Kneel down on your knees behind one flat bench and place your forearms on the bench, keep hands pointing forward and palms facing down, hold one dumbbell in each hand and lower them as far as possible. That is your starting position

Keep your forearms stationary on the bench. Contract your forearms to curl the dumbbells as high as possible, palms become to face forward, hold the position for two seconds as you squeeze your forearms

Then, slowly lower the dumbbells back to the starting position

Breathe out when raising and in when lowering Continue reading »

Two-Arm Palms-Up Wrist Curl On A Bench

Kneel down on your knees behind one flat bench and place your forearms on the bench, keep hands pointing forward and palms facing up, hold one dumbbell in each hand and lower them as far as possible. That is your starting position

Keep your forearms stationary on the bench. Contract your forearms to curl the dumbbells as high as possible, palms become to face you, hold the position for two seconds as you squeeze your forearms

Then, slowly lower the dumbbells back to the starting position

Breathe out when raising and in when lowering Continue reading »

Lying Dumbbell Pronation

Lie sideway on one flat bench, press your right upper arm between your torso and bench, hold one side-chip dumbbell in right hand with chip close to your thumb, bend right elbow to maintain a 90 degree between your right upper arm and forearm, so keep right upper arm parallel to the bench on the bench and right forearm parallel to the bench in the air, keep right palm facing up and horizontal. Lower the chip as far as possible. That is your starting position

Keep your right forearm stationary between your torso and bench. Rotate your right forearm to curl the dumbbell-chip as high as possible, hold the position for two seconds as you squeeze your forearm

Then, slowly lower the dumbbell back to the starting position

Repeat the movement with your left forearm

Breathe out when raising and in when lowering Continue reading »

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Lying Dumbbell Supination

Lie sideway on one flat bench, press your right upper arm between your torso and bench, hold one side-chip dumbbell in right hand with chip close to your little finger, bend right elbow to maintain a 90 degree between your right upper arm and forearm, so keep right upper arm parallel to the bench on the bench and right forearm parallel to the bench in the air, keep right palm facing up and horizontal. Lower the chip as far as possible. That is your starting position

Keep your right forearm stationary between your torso and bench. Rotate your right forearm to curl the dumbbell-chip as high as possible, hold the position for two seconds as you squeeze your forearm

Then, slowly lower the dumbbell back to the starting position

Repeat the movement with your left forearm

Breathe out when raising and in when lowering Continue reading »

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Seated One-Arm Palms-Down Wrist Curl

Sit on one flat bench, place your right forearm on your right thigh, keep right hand pointing forward and right palm facing down, hold one dumbbell in right hand and lower it as far as possible. Your left (no-lifting) hand had better press your right forearm to keep it stationary and feet its contraction during the wrist curl. That is your starting position

Keep your right forearm stationary on your right thigh. Contract your right forearm to curl the dumbbell as high as possible, right palm becomes to face forward, hold the position for two seconds as you squeeze your forearm

Then, slowly lower the dumbbell back to the starting position

Repeat the movement with your left forearm

Breathe out when raising and in when lowering Continue reading »

forearm dumbbell exercise, seated wrist curl Leave a comment

Seated Two-Arm Palms-Down Wrist Curl

Sit on one flat bench, place your forearms on your thighs, keep hands pointing forward and palms facing down, hold one dumbbell in each hand and lower them as far as possible. That is your starting position

Keep your forearms stationary on your thighs. Contract your forearms to curl the dumbbells as high as possible, palms become to face forward, hold the position for two seconds as you squeeze your forearms

Then, slowly lower the dumbbells back to the starting position

Breathe out when raising and in when lowering Continue reading »

forearm dumbbell exercise, seated wrist curl Leave a comment

Seated One-Arm Palms-Up Wrist Curl

Sit on one flat bench, place your right forearm on your right thigh, keep right hand pointing forward and right palm facing up, hold one dumbbell in right hand and lower it as far as possible. Your left (no-lifting) hand had better press your right forearm to keep it stationary and feet its contraction during the wrist curl. That is your starting position

Keep your right forearm stationary on your right thigh. Contract your right forearm to curl the dumbbell as high as possible, right palm becomes to face you, hold the position for two seconds as you squeeze your forearm

Then, slowly lower the dumbbell back to the starting position

Repeat the movement with your left forearm

Breathe out when raising and in when lowering Continue reading »

forearm dumbbell exercise, seated wrist curl Leave a comment

Seated Two-Arm Palms-Up Wrist Curl

Sit on one flat bench, place your forearms on your thighs, keep hands pointing forward and palms facing up, hold one dumbbell in each hand and lower them as far as possible. That is your starting position

Keep your forearms stationary on your thighs. Contract your forearms to curl the dumbbells as high as possible, palms become to face you, hold the position for two seconds as you squeeze your forearms

Then, slowly lower the dumbbells back to the starting position

Breathe out when raising and in when lowering Continue reading »

forearm dumbbell exercise, seated wrist curl Leave a comment

Standing One-Arm Palms-In Wrist Curl

Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso，elbow close to your torso, hold one dumbbell in your right hand, right palm facing your thigh. That is your starting position

Keep your upper arm stationary and elbow close to your torso. Contract your right forearm to curl the dumbbell backward as high as possible, hold the position for two seconds as you squeeze your forearm

Then, slowly lower the dumbbell back to the starting position

Repeat the movement with your left forearm

Breathe out when raising and in when lowering Continue reading »

forearm dumbbell exercise, standing wrist curl Leave a comment

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