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Fore Arms

Dumbbell Reverse Wrist Curls

  • Sit on a flat bench, palms facing down, holding a dumbbell in each hand.
  • Rest forearms on thighs, allowing wrists to extend beyond knees.
  • Lift dumbbells by curling wrists upward, ensuring controlled movement.
  • Lift dumbbells by curling wrists upward, ensuring controlled movement.

Dumbbell Wrist Curls

  • Sit on a flat bench, holding a dumbbell in each hand with palms facing up
  • Rest your forearms on your thighs, allowing wrists to extend beyond knees.
  • Lower the dumbbells by bending your wrists, then curl them back up.
  • Keep the movement controlled, focusing on the contraction in the wrist flexors.

Reverse Cable Curl

  • Stand facing the cable machine with a straight bar attached to the lower cable.
  • Grab the bar with an overhand grip, palms facing downward.
  • Keep your elbows close to your body and exhale as you curl the bar towards your chest.
  • Inhale as you lower the bar with control.
  • Perform 12-15 reps with smooth, controlled movements.

Cable Wrist Extensions

  • Attach a wrist strap to a cable machine and set it at a low position.
  • Stand facing the cable machine, gripping the wrist strap with one hand.
  • Keep your arm straight and wrist neutral. Extend your wrist, moving your hand downward.
  • Hold for a moment, emphasizing the contraction.
  • Return to the starting position with controlled movement.

Reverse Barbell Curl

  • Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
  • Keep your elbows close to your body. Slowly lift the barbell towards your shoulders, focusing on wrist extension.
  • Lower the barbell with control, feeling the stretch in your forearms.
  • Perform 12-15 reps with controlled movements.