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Forearm Dumbell Preacher Curls For Developing Forearm Mass and Improving Grip Strength

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This is a unique exercise for hitting the forearms - it looks almost like a regular preacher curl but done gripping on the plates of a dumbell instead of the handle.

It'll involve the biceps and brachials somewhat (when you do the curling part of the movement), but the primary focus is the forearms.

So first, get a medium-weight dumbell. It's best to use the db's that have flat plates - it'll still work with hex head dumbells, but it's a bit tougher to grip and you'll need to use lighter weight. I'm using a 65 lb dumbell here. The heaver the weight you use, the thicker the grip and the harder it'll be so choose carefully.

Set the dumbell on end on the top of the pad then set your hands under the plates of the top end.

Forearm Dumbell Preacher Curls For Developing Forearm Mass and Improving Grip Strength

Now get into the bottom position...your fingers should be under the plates and your thumbs should be on top, squeezing the plates with your grip.

Forearm Dumbell Preacher Curls For Developing Forearm Mass and Improving Grip Strength

Now curl the dumbell up. Grip the dumbell HARD to hit the forearms. The weight you're using won't be too challenging for the biceps but it will put a lot of tension on your forearms, to keep the dumbell pinched.

Forearm Dumbell Preacher Curls For Developing Forearm Mass and Improving Grip Strength

Now you're near the top. The dumbell will be tilting away from you.

Forearm Dumbell Preacher Curls For Developing Forearm Mass and Improving Grip Strength

Finish the movement by pulling the dumbell to a vertical position - this is another forearm movement (like a wrist curl type thing).

Forearm Dumbell Preacher Curls For Developing Forearm Mass and Improving Grip Strength

So when you're doing this exercise, you're hitting the forearms isometrically during the curl and with an actual wrist curl movement at the top.

Repeat for as many reps as you can until you feel your grip starting to slip on the curl up.

Now you'll rep out with the wrist curl portion at the top. Keeping your forearms vertical, let the dumbell tilt forward.

Forearm Dumbell Preacher Curls For Developing Forearm Mass and Improving Grip Strength

Then pull it back up to vertical.

Forearm Dumbell Preacher Curls For Developing Forearm Mass and Improving Grip Strength

Keep going with this until your forearms are toasted.

This is a great combination exercise for really trashing your forearms and grip strength.

 


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