How to use dumbbells to exercise your wrists effectively?

Lifting dumbbells is a good way to exercise. Lifting dumbbells can exercise the strength of the arms, strengthen the biceps and triceps, and have different effects on different parts of the body. There are big differences in the use of dumbbells by men and women, and the effects are also different. Many people like to use dumbbells to exercise their wrists and increase the strength of their arms. So how can dumbbells exercise the wrists effectively?

Strong and powerful forearm muscles are not only beneficial to the improvement of a bodybuilding body shape, but also help to improve grip strength, support strength and the ability to complete various training movements, which is of great help to the growth of muscle strength in various parts of the body.

1. Lateral curl

Hold the dumbbells with both hands or one hand at the side (knuckles facing forward), keep your upper arms close to your sides, hold the dumbbells upward and bend them in front of your shoulders, and slowly lower them to the original position. It mainly develops the forearm extensor muscles and at the same time develops the front muscles of the upper arm.

2. Overhand Wrist Curl

Grip the barbell with both hands (palms facing down), with the grip as wide as shoulders and the upper arms close to the sides of the body. Bend the barbell upwards, lift it to the limit and then slowly lower it back to the starting position. The forearm muscles remain tense and exerted throughout the movement. It mainly exercises the forearm extensor muscles and the lateral upper arm muscles.

3. Reverse wrist curl

Sit at the end of the bench, hold the barbell with your palms facing up, with your grip shoulder-width apart, your forearms resting on your thighs, and your wrists relaxed. Bend the barbell upward with force until it can't bend any further. Then relax and restore. This exercise can be done with your forearms resting on a flat bench, or with a dumbbell in one hand. Mainly exercises the forearm flexor muscles.

4. Behind-the-back wrist curl

Stand up, hold a barbell behind your back (palms facing back), and do wrist curls. The effect is the same as the reverse grip wrist curl, which mainly exercises the forearm flexor muscles. Many bodybuilders like to use this exercise because it creates a forced contraction feeling.

5. Ulnar wrist curl

Stand with your feet apart, one hand on your waist, hold one end of the combination dumbbell without the plate in one hand, and let the other end hang down, with your wrist joint relaxed. Contract the ulnar muscles, use the wrist joint as the axis, bend the dumbbells backward and upward until the triceps are strongly contracted, then return to the original position and do it again. It mainly develops the ulnar muscles of the forearm, while also developing the triceps.

6. Radial wrist curl

The preparatory posture is the same as step 5, but the holding method is different, with the dumbbells hanging down in front of you. When bending, your arms should be fully extended, and try to avoid bending your elbows, using the strength of your biceps. Mainly exercises the flexor muscles.

7. Hand internal rotation curl

Sit down, hold one end of a dumbbell (or dumbbells) in one hand, and support with the other hand, with the forearm of the hand holding the dumbbell on a flat bench or inclined board. Perform inward and outward rotation movements of the hands. You can increase the weight and perform it quickly to improve the strength and sensitivity of the forearm muscles.

8. Weighted Rope Reel

Stand up, hold the reel in your hands, reel up the hanging weight with force, and return to the position in a controlled manner. First roll forward and then roll backward, repeat this process. This exercise can make the forearm muscles thicker and stronger. In addition, exercises such as pinching a gripper, grabbing barbell plates, etc. are also effective ways to develop forearm muscles.

In short, when exercising the forearm muscles, no matter what method and angle are used, the forearm must be fixed and the movement must be performed strictly according to the requirements so that the forearm muscles are always in a state of tension and force during the movement. It is generally sufficient to exercise the forearm muscles once every three days. When exercising, you can choose 2 to 3 movements according to your needs, practice each movement in three sets, and repeat each set 15 to 20 times. Don't carry too much weight to avoid injury

What is the best way to exercise with dumbbells? Whether you are a man or a woman, you should follow the correct movements and master the correct techniques when exercising with dumbbells. This will help you practice dumbbells. However, it should be noted that lifting dumbbells too quickly will cause the body to sway and easily cause muscle strain, so the range of motion of the dumbbells should not be too large.