Strength
Forearm Curls (underhand grip)
A foundational isolation movement designed to build thick, powerful forearm flexors and improve grip strength.
How to perform.
Follow the sequence — setup is half the lift.
Sit on a bench with your feet flat on the floor and hold a dumbbell in each hand using an underhand grip.
Rest your forearms on your thighs or the edge of a flat bench, allowing your wrists to hang just over the edge.
Lower the weights slowly by extending your wrists toward the floor, letting the dumbbells roll slightly toward your fingers.
Curl the weights upward by flexing your wrists as high as comfortably possible while keeping your forearms pressed against your legs.
Squeeze the forearm muscles at the top of the movement for one second.
Lower the weights back to the starting position in a controlled manner to complete one repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive weight that forces the elbows to lift off the bench
- Moving the entire arm instead of isolating the wrist joint
- Rushing the eccentric phase and losing tension in the flexors
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.