I use the same weight for both, but my wrist extensors always feel far more worked than my flexors. You can lift heavier weights without the risk of getting injured. Make sure your hands are free. Biceps brachii– known as your biceps for short, this is the muscle on the front of your upper arm.It has three functions; elbow flexion, forearm supination, and shoulder flexion. The wrist roller is by far the best exercise for developing forearm size and strength. Variations of Dumbbell wrist curl. Secondary muscles include the biceps. The Muscles Taxed. Dumbbell wrist curls not only strengthen forearms and but it also improves grip strength and overall lifting strength. You can emphasize each of these muscles by using a variety of grips. Also, it conditions the front region of your shoulder muscles, or deltoids, and activates your core musculature, according to the Muscle & Fitness website. The wrist curl is an exercise the directly targets the inner forearm. Here’s a brief description of the anatomy of the forearm muscles. Step-by-step instructions on how to perform different wrist curls. The biceps curl is an exercise for the elbow flexors, which comprise the biceps brachii, brachialis and brachioradialis. Reversing the grip for an underhanded hold will hit your wrist flexors. Execution Sit down on a flat bench and put your forearms on your thighs, so that your wrists are right over the knees. The forearm muscles run from the wrist to the elbow and function to move the elbow, forearm, wrist, and digits of the hand. Zottman Curl Muscles Worked. The cable wrist curl is an isolation curl that works the forearm muscles. The Roller. When using a pronated, or overhand grip, the wrist roller exercise will work your forearm extensors. The regular wrist curl motion will usually be stronger because it activates more of the forearm. Reverse wrist curls train this muscle group more directly. Reverse wrist curls work the other side of the forearm muscles Find more forearm exercises at weight training and bodybuilding. Bodybuilding is 60% training and 50% diet. Content. Muscles Worked. Yes that adds up to 110%, because that's what you should be giving it. It is best to do biceps curls using dumbbells to ensure the elbow flexors of each arm are being worked to the same extent. Perform them in a seated position, with your lower arms resting on your knees or on a bench. Benefits of doing wrist curls with the dumbbells. Wrist curls work the flexors of the forearm. Forearms. It is to your forearms what barbell squats are to your legs, if not better. Account. Wrist Curl Over Bench (Forearms) - Exercise Guide Muscles worked: Forearms Equipment needed: Barbell, Flat Bench Instructions Place a barbell with appropriate weight on top of a flat bench. There's simply no substitute for this exercise, and if you don't have access to one you can easily make one for around five bucks. Cart. To get the most from this exercise, you need to concentrate on full range of motion.