Forearm Curl - Free Weight

Other types of Forearm Curl: Machine Resistance Tube Stability Ball

  • Sit on a bench with your knees bent 90 degrees with a small dumbbell in each hand. Put your elbows on your thighs and face your palms up.

  • Curl your palms back towards your elbow, then lower and repeat.

  • Arms 

  • Wrists 

  • Wrist extensors and flexors

  • TIP: Do this exercise at the end of your workout so that your forearm muscles are fresh for the beginning of your workout.

Variations for Forearm Curl

  • Rope Wrap

    Although this does not work one of your major muscle groups, it can lead to stronger major muscles. It helps strengthen your grip and forearm muscles so that you can handle heavier weights, eventually leading to stronger major muscles.

  • Reverse Forearm Curl

    It is important to strengthen your forearms with an overhand grip, as well as underhand. Using free weights will allow you to use as light or heavy of a weight as you need to.


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