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Dumbbell Forearm Exercises

9 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell

Dumbbell Lying Pronation

Forearm extensors

Dumbbell Lying Supination

Forearm flexors

Palms-Down Dumbbell Wrist Curl Over A Bench

Forearm extensors

Palms-Up Dumbbell Wrist Curl Over A Bench

Forearm flexors

Seated Dumbbell Palms-Down Wrist Curl

Forearm extensors

Seated Dumbbell Palms-Up Wrist Curl

Forearm flexors

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Forearm extensors

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Forearm flexors

Dumbbell One-Arm Neutral-Grip Wrist Curl