Forearm Exercises With A Dumbbell – The Ultimate Guide
Forearm exercises are not only important in developing forearm strength, but they also improve your strength for daily activities like lifting objects. If you are a regular gym member, you will probably understand how important grip strength is when lifting weights. That is why you should add forearm exercises with a dumbbell into your training plan.
Developing a stronger forearm and grip will benefit you if do any sports that require strong forearms or grip. These include rock climbing, tennis, golf, and baseball. Improving your grip and forearm strength will also improve your speed and power if you need to throw a ball.
In this article today, we discuss the best forearm exercise you can do with a dumbbell and how to do these exercises correctly.
What Are The Forearm Muscles
The forearms are made up of 5 main muscles. These include the pronator teres, flexor carpi radialis, flexor carpi ulnaris, palmaris longus and flexor digitorum superficialis.
The Pronator teres are part of a group of superficial flexors in the anterior forearm.
Flexor carpi radialis
The flexor carpi radialis muscle is a long superficial muscle located in the forearm. The flexor carpi radialis muscle is part of the anterior muscle group.
Flexor carpi ulnaris
The flexor carpi ulnaris is located in the anterior compartment of the forearm. Known as a fusiform muscle, it is part of the superficial flexors of the forearm.
The palmaris longus is a small but visible muscle between the flexor carpi radialis and the flexor carpi ulnaris. However, this muscle is not always present. Studies show that the palmaris longus is absent in more than 14% of the population.
Flexor digitorum superficialis
The flexor digitorum superficialis is located in the anterior compartment of the forearm. It is also the largest of the muscles located in this area and it belongs to the superficial flexors of the forearm.
Why Should You Do Forearm Dumbbell Exercises?
There are many benefits to doing forearm exercises regularly. For one, they can help improve your grip strength. This is important for activities such as lifting weights or playing sports. Stronger forearms can also help reduce the risk of injuries.
Another benefit of forearm exercises is that they can help improve your overall arm strength. This is because the muscles in your forearms are connected to the muscles in your upper arms. By strengthening your forearms, you will also be helping to increase the strength of your arms as a whole.
Forearm Exercise That Use A Dumbbell
One of the best ways to strengthen your forearms is to use dumbbells. There are several different exercises that you can do with dumbbells, and each one will work your forearms differently. Below are some of the best forearm exercises you can do. If you are unsure what weight you should start with, reach out to a personal trainer or begin with a light weight.
1. Wrist Curls: This exercise is perfect for strengthening the extensor carpi radialis brevis, extensor carpi ulnaris, extensor digiti minimi, and the extensor digitorum muscles. To do this exercise, sit on the floor with your elbows resting on a bench with your palms facing up. Place a dumbbell in each hand, and then slowly curl your wrists up towards your elbows. Lower the dumbbells back down to the starting position and repeat.
3. Barbell/Dumbbell Forearm extensions: Barbell Forearm extensions are not only good for the forearms but also for overall forearm strength. To do this exercise, sit on a bench and place your elbows on your quadriceps while holding a barbell or two dumbbells. Start with your wrists relaxed (angled towards the ground) and slowly lift your wrists upwards. Hold for a short second, and slowly return to the starting position. Make sure you start with a low weight. Once you are accustomed to the exercise, increase the amount of weight.
4. Forearm Curls: The forearm curl is an exercise with a dumbbell that works the insides of your forearm. To do this exercise, sit on a bench or chair with your palms facing up. Place a dumbbell in each hand, and then curl your wrists towards your elbows. Lower the dumbbells back down to the starting position and repeat. Alternatively you can sit on a bench and rest your elbow on your quadriceps.
5. Hammer Curls: Hammer curls are one exercise that works the outside muscles of the forearm and the biceps brachii, brachioradialis, and brachialis muscles. To do this exercise, place a dumbbell in each hand and stand with your feet shoulder-width apart. Let the dumbbells hang on either side of you body next to your hips. Turn the dumbbells so the plate is facing infront of you. Then slowly lift both weights up until your forearm and shoulder is just past 90 degrees. Slowly lower the weights and keep your elbow in front of the hip. Make sure you keep a slight bend in your elbow during the whole exercise.
6. Dumbbell lying pronation; To do this exercise, lie on a flat bench with your face down and a dumbbell in one hand. Place your other hand on the bench so you can rest your head on it.
Bend the elbow with the dumbbell to a 90-degree angle between the upper arm and the forearm. Then raise the upper arm so your upper arm is perpendicular to your torso and your forearm is perpendicular to the floor.
Externally rotate your forearm while maintaining a 90-degree angle bend between the upper arm and forearm. Continue the external rotation until your forearm is parallel with the floor. Then hold this position for a few seconds. Slowly return to the starting position and repeat for the desired number of repetitions.
Other Forearm Dumbbell Exercises
Other important forearm exercises you can do with a dumbbell include:
– Supinated Wrist Curl
– Pronated Wrist Curl
– Neutral Wrist Curl
– Dumbbell Pronation
– Dumbbell Curl
– Zottoman Curl
Doing these exercises regularly will help to strengthen your forearms and improve your grip strength. Try to incorporate them into your workout routine a few times per week for the best results.