This is a basic forearm exercise that works the forearm flexor muscles.
Sit on a flat bench and lay your forearms on your lap while holding a barbell palms up. Using only your hands and wrists, curl the barbell up toward the ceiling as high as possible, keeping your forearms flat on your lap. When you return to the start position, allow the barbell to roll all the way down into your fingertips and then repeat.
Barbell Reverse Wrist Curls
This is a basic forearm exercise that works the forearm extensor muscles.
Sit on a flat bench and lay your forearms on your lap while holding a barbell palms down. Using only your hands and wrists, reverse curl the barbell up toward the ceiling as high as possible, keeping your forearms flat on your lap. Lower the barbell down as far as you can, then repeat.
Dumbbell Wrist Curl
This exercise targets the forearm flexors and allows you to work each forearm individually, thus helping to develop balance and proportion between both forearms.
Sit and hold a dumbbell with an underhand grip. Rest your forearm on the bench between your thighs with your wrist just beyond the edge of the bench.
Allow the dumbbell to roll down the palm towards the fingers. Curl the dumbbell back up and flex your wrist. Once you perform the desired number of reps for one arm, switch and repeat with the other arm.
Dumbbell Reverse Wrist Curl
This exercise targets the forearm extensors and allows you to work each forearm individually, thus helping to develop balance and proportion between both forearms.
Sit and hold a dumbbell with an overhand grip. Rest your forearm on the bench at a 90 degree angle, holding the dumbbell off the side of the bench, this position is generally more comfortable on the wrists.
Lower the dumbbell as far as you can, then reverse curl the dumbbell back up and flex your wrist. Once you perform the desired number of reps for one arm, switch and repeat with the other arm.
Reverse Barbell Curls
The reverse barbell curl work both the biceps and forearm extensor muscles.
Grip a barbell with a shoulder width overhand grip. Stand straight up with your back flat and head up. Keep your elbows tucked into your sides, curl the bar up towards the top of your chest. Pause for a second to fully contract the forearms, then slowly lower the barbell back down.
Tip - using an EZ curl barbell will generally be more comfortable on the wrists.
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