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How can I build forearm/extensor muscles with only a couple of dumbbells?
1 doctor weighed in

Dr. Thomas Deberardino
Orthopedic Surgery
In brief: Wrist curls flex/ext
Grip dumbbells with elbows flexed to 90 degrees and arms resting at your side.
With palms facing up, flex your wrist toward your body for 8-12 repetitions. This will work your wrist flexors on the palmar aspect of your forearms. For wrist extensor muscles, simply pronate your forearms so that your palms face toward the ground, perform 8-12 extension repetitions. Do 3 sets for both muscle groups.

In brief: Wrist curls flex/ext
Grip dumbbells with elbows flexed to 90 degrees and arms resting at your side.
With palms facing up, flex your wrist toward your body for 8-12 repetitions. This will work your wrist flexors on the palmar aspect of your forearms. For wrist extensor muscles, simply pronate your forearms so that your palms face toward the ground, perform 8-12 extension repetitions. Do 3 sets for both muscle groups.
Dr. Thomas Deberardino
Dr. Thomas Deberardino
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