A forearm exercise performed while seated, focusing on the wrist flexors.
- +Targets forearm muscles
- +Improves grip strength
- +Simple and effective
- –Can lead to muscle imbalances if overdone
- –Risk of wrist strain if done incorrectly
- –Requires careful control and focus
This exercise targets:
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit on a bench, feet flat, back neutral
- Hold a dumbbell palm-up; rest your forearm on your thigh or bench
- Let your wrist hang over the edge; elbow roughly 90 degrees
- Start with the wrist extended, dumbbell lowered for a light stretch
- Curl only the wrist up; squeeze the forearm at the top
- Lower slowly through full range; no bouncing or using the shoulder
- Breathe: exhale up, inhale down; use light weight, higher reps
- Train one arm at a time; repeat on the other side