Forearm Exercises

Abs
Back
Biceps
Chest
Deltoid
Forearms
Legs
Lower Back
Pregnancy
Triceps
Video Exercises online

Online Programs

Fitness Program
Golf Trainer

Resources

Fitness Magazines
Free fitness ebook
Free fitness analysis

Home Page

Wrist Curl
Most people often neglect or ignore to work on their forearms.

Wrist Curls - Palms Face Up

Performing the exercise:

This exercise stresses the flexor muscles on the insides of your forearms.

Grab a barbell. I suggest you start with a very light one to get the feel for the movement of this exercise. Place it on the bench. While sitting on the bench, place your hands under the bar, your palms facing upward, your hands and wrists -  hang at the end of the bench. Slowly lower the barbell until it is cupped in your fingers just below the bench (as low as your wrists will allow the barbell to go). Curl the barbell up in a small semi-circular arc as far as your wrists will allow. Repeat movement for about 15 repetitions, 3-4 sets.
 

Wrist Curls - Palms Face Down

If you want to work the extensor muscles on the outsides of your forearms, try doing wrist curls with your palms facing downwards. This is a little bit more difficult.

Variations:

If you don't have a barbell, try it with two dumbbells or a single dumbbell using the same above mentioned technique.