Exercises: Forearms
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Cable Wrist Curl
1. Start out by placing a flat bench in front of a low cable cable that has a straight bar attachment.
2. Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.
3. Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
4. Slowly lower your wrists back down to the starting position while inhaling.
5. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Variations:
1. This exercise can also be performed sitting down by kneeling and using the bench as a resting position for your forearms. Your wrist can hang over the bench and the same movements as mentioned above can be performed.
2. You can also use a dumbbell instead of a barbell.
1. Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
2. Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
3. Now raise the upper arm so that the forearm is parallel to the floor and perpendicular to your torso.
Tip: So the forearm will be directly in front of you). The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.
4. As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling. At this point you will hold the contraction for a second.
5. As you breathe in, slowly go back to the starting position.
6. Repeat for the recommended amount of repetitions and then switch to the other arm.
Caution: There is no need to go heavy with this exercise.
Variations: You can perform this exercise standing and with cables.
Farmer's Walk
1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
Palms-Down Dumbbell Wrist Curl Over A Bench
1. Start out by placing two dumbbells on one side of a flat bench.
2. Kneel down on both of your knees so that your body is facing the flat bench.
3. Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
4. Start out by curling your wrist upwards and exhaling.
5. Slowly lower your wrists back down to the starting position while inhaling.
6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Variations:
1. This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.
2. You can also use a barbell instead of a dumbbell.
Palms-Up Dumbbell Wrist Curl Over A Bench
1. Start out by placing two dumbbells on one side of a flat bench.
2. Kneel down on both of your knees so that your body is facing the flat bench.
3. Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
4. Start out by curling your wrist upwards and exhaling.
5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Variations:
1. This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.
2. You can also use a barbell instead of a dumbbell.
Plate Pinch
1. Grab two wide-rimmed plates and put them together with the smooth sides facing outward.
2. Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
3. Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
4. Repeat for the recommended amount of sets prescribed in your program.
5. Switch arms and repeat the movements.
Caution: Attempting to hold the weighted plate for too long can cause you to drop the plate. As a result, it may land on your feet or other areas which may cause an injury. So if you feel like the weight is about to slip out of your hand, slowly bend your knees while keeping your back straight and put the plates on the floor.
Seated Dumbbell Palms-Down Wrist Curl
1. Start out by placing two dumbbells on the floor in front of a flat bench.
2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
3. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing down. Your wrists should be hanging over the edge of your thighs.
4. Start out by curling your wrist upwards and exhaling.
5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Variations:
1. This exercise can also be performed using a barbell instead of a dumbbell.
2. You can also focus on one arm at a time to isolate the forearms.
Seated Dumbbell Palms-Up Wrist Curl
1. Start out by placing two dumbbells on the floor in front of a flat bench.
2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
3. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
4. Start out by curling your wrist upwards and exhaling.
5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Variations:
1. This exercise can also be performed using a barbell instead of a dumbbell.
2. You can also focus on one arm at a time to isolate the forearms.
Seated One-Arm Dumbbell Palms-Down Wrist Curl
1. Sit on a flat bench with a dumbbell in your right hand.
2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. Lean forward and place your right forearm on top of your upper right thigh with your palm down.
Tip: Make sure that the back of the wrist lies on top of your knees. This will be your starting position.
4. Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
5. Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again.
Tip: The only movement should happen at the wrist.
6. Perform for the recommended amount of repetitions, switch arms and repeat the movement.
Variations: You can also do this movement with two arms at a time, one on each knee, or using a barbell.
Seated One-Arm Dumbbell Palms-Up Wrist Curl
1. Sit on a flat bench with a dumbbell in your right hand.
2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. Lean forward and place your right forearm on top of your upper right thigh with your palm up.
Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position.
4. Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
5. Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again.
Tip: The only movement should happen at the wrist.
6. Perform for the recommended amount of repetitions, switch arms and repeat the movement.
Variations: You can also do this movement with two arms at a time, one on each knee, or using a barbell.
Seated Palm-Up Barbell Wrist Curl
1. Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. Lean forward and place your forearms on top of your upper thighs with your palms up.
Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
4. Lower the bar as far as possible while inhaling and keeping a tight grip.
5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second.
Tip: Only the wrist should move.
Variations: This exercise can also be done with one or two dumbbells. Alternatively an EZ bar can also be used.
Seated Palms-Down Barbell Wrist Curl
1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. Lean forward and place your forearms on top of your upper thighs with your palms down.
Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
4. Lower the bar as far as possible while inhaling and keeping a tight grip.
5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second.
Tip: Only the wrist should move.
Variations: This exercise can also be done with one or two dumbbells. Alternatively an EZ bar can also be used.
Seated Two-Arm Palms-Up Low-Cable Wrist Curl
1. Put a bench in front of a low cable machine that has a barbell or EZ Curl attachment on it.
2. Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.
3. Now hold the handle with both hands, palms up, using a shoulder-width grip.
4. Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
5. Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
6. Lower the bar as far as possible, while inhaling and keeping a tight grip.
7. Now curl the bar up as high as possible while contracting the forearms.
Tip: Only the wrist should move; not the forearms.
8. After a second contraction at the top go back to the starting position as you inhale.
Variations: This exercise can be performed also with a single handle attachment (one arm at a time) or with free weights (barbells or dumbbells) using one arm and two arm variations.
Standing Olympic Plate Hand Squeeze
1. To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
2. Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
3. Now raise the plates back to the starting position as you exhale by closing your hands.
4. Repeat for the recommended amount of repetitions prescribed in your program.
Variations: You can do both hands at the same time, alternate, or do one hand at a time.
Standing Palms-Down Barbell In Front Wrist Curl
1. Start by standing straight and holding a barbell in front of your hamstrings at arm's length while using a pronated grip (palms will be facing towards your hamstrings) and having your hands shoulder width apart from each other.
2. You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
3. While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling.
Note: Your wrist should be the only body part moving for this exercise.
4. Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.
Variations: You can also perform this exercise with dumbbells using the same movements as described above. Another option is to use one dumbbell at a time for better isolation.
Standing Palms-Up Barbell Behind The Back Wrist Curl
1. Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
2. You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
3. While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling.
Note: Your wrist should be the only body part moving for this exercise.
4. Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
5. When finished, lower the barbell down to the squat rack or the floor by bending the knees.
Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.
Variations: You can also perform this exercise with dumbbells using the same movements as described above. Another option is to use one dumbbell at a time for better isolation.
Wrist Circles
1. Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders.
Tip: Your torso and arms should form the letter "T: Your palms should be facing down. This is the starting position.
2. Keeping your entire body stationary except for the wrists, begin to rotate both wrists forward in a circular motion.
Tip: Pretend that you are trying to draw circles by using your hands as the brush. Breathe normally as you perform this exercise.
Variation: You can hold small weights to add resistance.
