The Best Bumbbell Exercises For Forearms

The dumbbell (exercise) for lower arms focus on the inward and external lower arm muscles. 

there are different dumbbell exercises for forearms

• The Palms-Up Wrist Curl 

• The One-Arm Palm-Up Wrist Curl 

• The Palms-Down Wrist Curl 

• The One-Arm Palm-Down Wrist Curl 

1.The Palms-Up Wrist Curl 

1. palms up wrist twist free dumbbell practices for lower arms 
2. Sit toward one side of a seat and hold one free dumbbell on each hand, wrists against your knees, palms looking up. 
3. Raise the free dumbbell up by lifting just your hands and gradually drop them down after a brief delay. 
4. Keep your arms still all through. 

2.The One-Arm Palm-Up Wrist Curl 

1. one arm palm up wrist twist free dumbbell practices for lower arms 
2. Sit toward one side of a seat and hold one free dumbbell with one hand, wrist against your knee, palm looking up. 
3. Raise one free dumbbell up by lifting just your hand and gradually drop it down after a brief delay. Substitute hands after a set. 
4. Keep your arms still all through.
5. 

3.The Palms-Down Wrist Curl 

1. palms down wrist twist free dumbbell practices for lower arms 
2. Sit toward one side of a seat and hold one free dumbbell on each hand, wrists against your knees, palms looking down. 
3. Raise the free dumbbell up by lifting just your hands and gradually drop them down after a brief delay. 
4. Keep your arms still all through. 

4.The One-Arm Palm-Down Wrist Curl 

1. one arm palm down wrist twist free dumbbell practices for lower arms 
2. Sit toward one side of a seat and hold one free dumbbell with one hand, wrist against your knee, palm looking down. 
3. Raise one free dumbbell up by lifting just your hand and gradually drop it down after a brief delay. Substitute hands after a set. 
4. Keep your arms still all through.

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