Dumbbell Forearm Workout (DO THESE!) If you use a supinated grip and perform wrist curls using a dumbbell, you’ll work the inner forearms (flexors). If you use a pronated grip and perform wrist extensions, you’ll target your outer forearms (extensors). If you use a neutral grip and perform cross-body hammer curls, you’ll work the brachioradilis, brachialis, and biceps. Size & Shred Training Program 👉🏻 deltabolic.com | Andrew Kwong