…continued – Forearms

Reverse Wrist Curls

The primary muscles involved are the extensor muscles of the forearm. Secondary muscles used are the flexor muscles of the forearm and various superficial flexor muscles of the wrist and fingers.

Execution

Grip a straight barbell with an overhand grip with your thumbs about 3 inches apart. While sitting on a bench rest your forearms on the bench with your wrists facing down and hanging over the end of the bench. Curl the bar upward explosively with your wrists. Pause briefly at the top with the extensor muscles* of your forearms flexed and then lower the weight all the way to the starting position twice as slowly as you curled it. Repeat for required number of reps.

* The extensor muscles are the top muscles of the forearm. The flexor muscles are the bottom muscles of the forearm.

Standing Dumbbell Wrist Curls

This is a very effective total forearm muscle-building exercise that is rarely done.

The primary muscles involved are the extensor and flexor muscles of the forearm. Secondary muscles used are the various superficial flexor muscles of the wrist and fingers.

Execution

Standing straight with your arms by your side and palms facing in grip a dumbbell in each hand. Using just your wrist, curl the dumbbell up toward your side. Pause briefly at the top of the movement and flex the flexor muscles of the forearm. Curl the weight back down and away from your side. Pause briefly while flexing the extensor muscles of the forearm. Repeat for a desired number of reps.

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