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Forearms
Cable Wrist Curl
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
Tips:
Preparation:
Sit and grasp a cable bar with a narrow to shoulder width underhand grip. Rest forearms on thighs with wrists just beyond knees.
Execution:
Allow the cable bar to roll out of the palms down to the fingers. Grip cable bar back up and flex wrists. Lower and repeat.
Dumbbell Lying Pronation
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips:
Preparation:
Lie on a bench or mat. Place a pad or firm pillow on the side of your waist. With hand of upper arm, grasp unilaterally loaded dumbbell; weight placed on side with thumb. Bend your elbow approximately 90-degrees and place forearm on pad or firm pillow on side so elbow is propped up. Position thumb downward (supination).
Execution:
Rotate dumbbell so thumb turns upward (pronated). Return and Repeat.
Dumbbell Lying Supination
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips:
Preparation:
Grasp a unilaterally loaded dumbbell with weight placed on side with pinkie finger. Lay on bench on side with weight, position arm with ""half dumbbell"" on bench. Bend elbow approximately 90-degrees. Keep bent elbow tucked under body. Position thumb up (pronated).
Execution:
Rotate dumbbell so thumb turns downward (supinated). Return and Repeat.
Palms-Down Dumbbell Wrist Curl Over A Bench
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips: Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench. Hold dumbbells with your palms down. Place forearms flat on the bench with the back of your wrists on the edge of the bench. Lower dumbbells as far as possible, keeping a tight grip. Curl dumbbells up as high as possible. Do not let your forearms move! Can also be done with a barbell.
Palms-Down Wrist Curl Over A Bench
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips: Place a barbell beside a flat bench and the kneel on the other side of the bench. Hold the bar palms down with your hands about 16 inches apart. Place your forearms flat on the bench and put the back of your wrists on the edge of the bench. Lower bar as far as possible, then curl bar up as high as possible. Do not move your forearms! Can also be done with two dumbbells.
Palms-Up Barbell Wrist Curl Over A Bench
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips: Place a barbell beside a flat bench and the kneel on the other side of the bench. Hold the bar palms up with your hands about 16 inches apart. Place your forearms flat on the bench and put the back of your wrists on the edge of the bench. Lower bar as far as possible, then curl bar up as high as possible. Do not move your forearms! Can also be done with two dumbbells.
Palms-Up Dumbbell Wrist Curl Over A Bench
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips: Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench. Hold dumbbells with your palms up. Place forearms flat on the bench with the back of your wrists on the edge of the bench. Lower dumbbells as far as possible, keeping a tight grip. Curl dumbbells up as high as possible. Do not let your forearms move! Can also be done with a barbell.
Plate Pinch
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
Tips: The simplest way to train your pinch grip is to grab two wide-rimmed plates and put them together with the smooth sides facing outward. Now, put your thumb on one side, fingers on the other, and lift! The mark of a man with an excellent pinch grip is to be able to do this feat of strength with two, 45lb wide-rimmed plates. I assure you, it's much more difficult than it sounds. You can also try this using four, 10lb plates. Just try to hold them as long as possible.
Reverse Barbell Curl
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: Biceps
Equipment: Barbell
Mechanics Type: Isolation
Tips: Grasp bar with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat. When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.
Reverse Barbell Preacher Curls
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: Biceps
Equipment: Barbell
Mechanics Type: Isolation
Tips: Sit on preacher bench placing back of arms on pad. The seat should be adjusted to allow the arm pit to rest near the top of the pad. Grasp curl bar with shoulder width overhand grip. Raise the bar until forearms are perpendicular to floor with the back of the upper arm remaining on the pad. Lower the barbell until arm is fully extended. Repeat.
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