Forearm Exercises

 

 





Kneeling Wrist Curls
How to do:
  1. Kneel facing the middle of a flat bench
  2. Place your forearms on the bench, Palms up so the wrists are just over the edge of the bench.
  3. Using the short bar weight held in your hands, lower your hands so that the wrist is hyper-extended.
  4. Lift your hands, by bending at the wrists, until your palms are facing the body.




Standing Reverse Curls
This exercise works the muscles between the elbow and the wrist.It is also good for the forearm and the muscles in the hand. How to do:
  1. This exercise is done exactly the same as a regular curl except the grip on the bar is palms down instead of palms up.
  2. Grasp the bar, palms down with the weight resting on the upper thighs.
  3. Curl the weight until your forearms are perpendicular to the floor.
  4. Lower the weight slowly back to your upper thighs. Make sure to keep your upper body and elbows motionless.




Seated Reverse Wrist Curl
This exercise works the muscles between the elbow and the wrist.It is also good for the forearm and the muscles in the hand. How to do:
  1. Kneel facing the middle of a flat bench
  2. Place your forearms on the bench, Palms down so the wrists are just over the edge of the bench.
  3. Using the short bar weight held in your hands, lower your hands.
  4. Lift your hands, by bending back at the wrists, until the back of your hands are facing the body.




EZ-Curl Reverse Wrist Curls
This exercise works the muscles between the elbow and the wrist.It is also good for the forearm and the muscles in the hand. How to do:
  1. Kneel facing the middle of a flat bench
  2. Place your forearms on the bench, Palms up so the wrists are just over the edge of the bench.
  3. Using EZ-curl bar held in your hands, lower your hands so that the wrist is hyper-extended.
  4. Lift your hands, by bending at the wrists, until your palms are facing the body.




Cable Reverse Curls
This exercise works the muscles between the elbow and the wrist. It is also good for the forearm and the muscles in the hand. How to do:
  1. Standing in front of the cable pulley machine place your hands on a short bar of the machine, palms down.
  2. Grasp the bar, next to your upper thighs.
  3. Curl the weight until your forearms are perpendicular to the floor.
  4. Lower the weight slowly back to your upper thighs. Make sure to keep your upper body and elbows motionless.