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Forearms Exercises
Exercises
Reverse barbell curl
Wrist curl
Reverse wrist curl
Reverse barbell curls
Position
1.Stand erect as you would a barbell curl. Hold a barbell slightly more than shoulder’s width.
2. Allow the arms to hand down straight, elbows at your side with your hands in an over grip.
Execution
1. As you curl the barbell, keep your wrists straight and level with your forearms, and keep your elbows tucked in.
2. Than lower and repeat. You will really feel your upper forearms work near the elbow.
Click here to see the Reverse Barbell Curls illustration
Wrist curls
Wrist curls work the flexors of the forearm. Perform them in a seated position, with your lower arms resting on your knees or on
a bench. Make sure your hands are free.
Position
1.While seated on a bench, take a barbell and rest it your arms on your knees or on the bench.
2. Slightly bend at the waist.
Execution
1. Moving only your wrist, curl the weight upward until your forearm is fully contracted. Allow the barbell to lower under control,
and you may allow your fingers to unroll to some extent.
Click here to see the Wrist Curls illustration
Reverse wrist curls
This exercise is basically performed in the same manner as the regular wrist curl, but your palms should face downward instead
of upward.
Position
1.While seated on a bench, take a barbell and rest it your arms on your knees or on the bench with your palms facing downward.
Try and rest the your arms on your knees.
2. Slightly bend at the waist.
Execution
1. Moving only your wrist, reverse curl the weight upward and slowly return back to the starting position. You won’t be able to
handle the same weight as you would with an ordinary wrist curl.
Click here to see the Reverse Wirst Curls illustration
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