Forearm curls is an exercise that allows you to grow your forearms in isolation. This exercise specifically works the dorsal muscle group (upper side) of the forearm.
Exercise
Reverse forearm curls
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Take two dumbbells in your hands and sit on a bench.
2
Place the underside of your forearms on your thighs. Your hands and dumbbells are hanging down with your palms facing your shins. This is your starting position.
3
Now stretch your wrists by lifting the dumbbells upwards. Note: the movement only consists of a bend in the wrist. The forearm remains in the same position on the thigh throughout the exercise.
4
Now slowly bring your hands back down to the starting position.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that your forearms always remain in the same position and that the movement only takes place in the wrist.
Muscle groups
Primary
Forearm
Secondary
—
Tertiary
—
Equipment
Dumbbell
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