One of the best forearm exercises you can do as part of your forearm workout is the wrist curl. You can do this particular forearm exercise, also known as wrist flexion, using a dumbbell or a barbell. The choice is yours. Personally I prefer to use a dumbbell as this allows me to focus on intensity by working one forearm at a time, plus it allows my wrist to rotate in it’s natural motion, as I am not restricted by the shape of a long barbell.

Remember, this is only a matter of personal preference and your forearm workout should be tailored around your personal needs.

This wrist exercise works three major forearm muscles, the flexor carpi radialis, the palmaris longus and the flexor carpi ulnaris, and should be a staple part of your wrist exercises program.  These three muscle groups run from your elbow to your wrist and are primarily visible on the inside of your forearms. Building these muscles will add size and shape to the upper inside portion of your forearms.

Note – I recommend you start with a light weight and focus on correct technique and repetitions to start off with, especially if this is your first forearm workout.  You can always move up to a heavier weight later if desired. Aim for approximately 12-15 reps.

Performing the Forearm Workout

• Start off by sitting on an exercise bench or chair. Rest your forearm on your thigh with your wrist slightly beyond your knee (this will give your hand the space it needs to rotate freely).

• Hold the dumbbell in your hand and let it hang in your extended finger tips, with your open palm facing away from you.

• Slowly contract your fingers by rolling the weight up into your palm and simultaneously curling your closed fist toward your forearm.

• At the top position, you should almost form a right angle between your hands and your forearm.

• Hold that position for a count of one and squeeze to ensure ample blood flow through your forearm.

• Finally lower the weight slowly back to its starting position for a count of one and repeat.

Remember – The wrist curl forearm workout will play a major part of your overall wrist exercises program so be sure to always practice perfect form, as this is the key to increase wrist strength.

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