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Hold a dumbbell with your hand dangling off the armrest and your palm facing down. All you need to pack on muscle is a simple pair of dumbbells. Wrist Extension. Exhale and raise the dumbbell … Dumbbell Wrist Extensions . Hold one count and lower slowly 3 counts. Wrist and Elbow Strengthening and Stretching Exercises Resisted Wrist Flexion With tubing wrapped around the hand and the opposite end secured under foot, keep the palm facing up and bend the wrist and hand upward as far as you can. Work them into your workouts and start seeing results. Sets: 3 Reps: 10-15. Let your hands hang freely off the edge of the bench or just beyond your knees. The 15 Best Dumbbell Exercises for Building Muscle. Exercises to Strengthen Your Wrists. 10/08/2020 Lorado Getty Images. By Men's Health. Curl the dumbbell up until your wrist … As a beginner, you may need to do some hand and wrist exercises to build up grip and muscle strength. This will allow you to get the most out of your forearm, bicep, and tricep exercises. Check out our favorite 30 dumbbell exercises below. Sit in a chair with your forearm supported by an armrest or table. Hold a dumbbell in each hand, with the same starting position as the wrist flexion exercise, but with palms down. Resisted Wrist … Wrist; Forearm; Bicep; Tricep; Dumbbell exercises are the perfect isolation movement because you can do one arm or both at the same time. This exercise can also be done with a dumbbell.

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