🔥3 of the Best Exercises

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🚨 3 of the Best Exercises to Add to Your Forearm Workouts

✅ We’ve rounded up some of the most effective exercises to improve grip strength and help develop bigger forearms. Braun suggests slotting a few in at the end of an upper body workout as a burnout for grip strength. That way you can maximize your lifting potential during exercises that also build grip strength, he explains.

Dumbbell wrist flexion

Dumbbell wrist flexion
Dumbbell wrist flexion

✅ Benefits: Don’t be deceived by how easy this move sounds — this simple motion helps target and strengthen your wrist flexors, which are crucial in building grip strength.

Dumbbell wrist flexion
Dumbbell wrist flexion
  • Sit on the edge of a bench or chair holding a dumbbell in your right hand, and place your right forearm on your right thigh, with the back of your right wrist on top of your right kneecap.
  • Moving just your hand, slowly lower the dumbbell as far as you can, maintaining a tight grip throughout the movement.
  • Without lifting your arm off of your thigh, curl the dumbbell up toward your bicep, and slowly lower the dumbbell back to neutral.
  • Repeat to fatigue, then switch sides, performing equal reps on each.

✅ Dumbbell wrist extension

Dumbbell wrist extension
Dumbbell wrist extension

✅ Benefits: The inverse of the wrist flexion move, this extension exercise helps add size and strength to your wrist extensor muscles.

  • Sit on the edge of a bench or chair holding a dumbbell in your right hand, and place your right forearm on your right thigh, palm down, with your right wrist on top of your right kneecap.
  • Without lifting your arm off your thigh, curl the dumbbell up as far as you can towards your bicep, maintaining a tight grip throughout the movement.
  • Slowly lower the dumbbell back to neutral.
  • Repeat to fatigue, and then switch sides, performing equal reps on each.

🚨 Dumbbell reverse curl

Dumbbell reverse curl
Dumbbell reverse curl

✅ Benefits: Here, you’ll work two crucial forearm muscles, the brachioradialis and pronator teres, as well as the brachialis, an assisting muscle that will help build elbow flexion.

  • Stand with feet hip width apart holding a dumbbell in each hand, arms by your sides, palms facing behind you.
  • Keeping the elbows tucked, slowly curl the weights up slightly above 90 degrees.
  • Reverse the move to return to the starting position, and repeat.

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