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Dumbbell forearm curls

Simultaneously, it is possible to perform forearm curls with dumbbells. Another option is to train in the opposite direction with the dumbbells. In this case, it is referred to as Reverse Dumbbell Forearm Curls.

Body position

Dumbbell forearm curls allow you to train both sides of the body consecutively. To do this, position yourself at the edge of a dumbbell bench. Keep your back straight but slightly inclined forward. Now, grip a dumbbell with an underhand grip. Place the forearm on your thigh, positioning the wrist and dumbbell directly in front of your knee. The second arm stabilizes your exercising side by supporting the hand in the crook of the arm. The wrist hangs vertically downward.

Movement execution

While exhaling, bend the wrist upward and perform the movement as far as possible. Pay attention to ensuring that the movement feels comfortable for your joint. Your individual well-being is the crucial measure. Subsequently, inhale and lower the wrist in a slow tempo until the hand is perpendicular to the ground.

Stressed muscles and common mistakes

Additional details about the involved muscle groups and common mistakes in performing Forearm Curls with dumbbells can be found on the website Forearm Curls / Wrist Curls.

Alternative variations to dumbbell forearm curls

For more variety in your training, you also have the option to engage in similar exercises or other variations of Forearm Curls with dumbbells.

Forearm curls with the dumbbell

Forearm training can be intensified through various variations of Underarm Curls with dumbbells. In this case, the dumbbell is held with an underhand grip, and the wrists are exclusively moved to specifically strengthen the forearms. This exercise can be performed both sitting and kneeling.

Forearm curls with the cable and Theraband

The cable pull provides an excellent opportunity to dynamically train the lower muscles of your arms with Underarm Curls on the cable pull. The movement is exclusively generated from the wrists as you bend the cable pull handle downward and then extend it back upward. The cable pull allows for a particularly gentle training of the forearms, as the movement is smoother. With a flexible Theraband, you can comfortably integrate Underarm Curls into your home workout, targeting both sides of your body sequentially.

Forearm curls behind the back

With Forearm Curls behind the back, you can also use weights to strengthen your forearms behind your back. The exercise is performed in an upright position. In comparison to other exercise variations, you perform the movement solely behind your back. This fitness exercise adds diversity to your Forearm Curls training.

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