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Dumbbell Wrist Curl. This exercise targets the forearm flexors and allows you to work each forearm individually, thus helping to develop balance and proportion between both forearms. Sit and hold a dumbbell with an underhand grip. Rest your forearm on the bench between your thighs with your wrist just beyond the edge of the bench.How often to train forearms?
Forearm workouts should be done at least twice a week to maximize muscle growth. The Australian Government Department of Health recommends adults do strengthening exercises two days per week.