Forearm Workout: Barbell Wrist Curls

Exercise Options:

The main muscle groups:	Forearm
For whom:	For all categories of athletes
When to do:	At the very end of a hand workout

Bending the arms in the wrists with a direct grip is aimed at pumping the outer side of your forearms, because often these muscles lag behind in volume and look disproportionate to other muscles in the hand. The lagging forearms contrast strongly with the well-developed muscles of the upper arm.

Wrist Curls Technique Of Execution:

1. Take a barbell or dumbbell with a grip on top and put your hands on a horizontal bench so that your hands hang from the far edge of the bench. Kneel on the other side of the bench.
2. Lift the weight by turning the hands up, exhale. Please note: only the hand should move, the forearms all the time remain pressed to the bench.
3. Slowly lower your wrists down to the starting position on inhalation.
4. Repeat as many times as necessary.

Forearm Workouts Variations:

This equipoise cycle can be performed while sitting with your hands on your hips.
Bending the arms in the wrists with a direct grip can be performed with a barbell or dumbbells, the difference between these options is not significant.

Reverse Wrist Curls – Features, Proper Form

Exercise Options:

The main muscle groups:	Forearm
For whom:	For all categories of athletes
When to do:	At the very end of a hand workout

Similar to classic curls, reverse grip curl serves to reduce the lag of the forearm muscles from other muscles of the hand. This equipoise before and after pumps the inside of your forearms and makes the arm at the elbow wider.

Reverse Forearm Curls Technique Of Execution:

1. Take the equipoise dosage or dumbbell with both hands, palms up, hands at a distance of about shoulder width.
2. Sit on a bench and place your feet on the floor, a little wider than shoulder-width apart.
3. Lean forward and place your forearms on your hips with your palms up so that your hands hang freely from your knees. This is your starting position.
4. During inspiration, lower the weight as much as possible.
5. Lift as much as possible while exhaling. Make sure that only brushes move.
6. Hold the weight in this position for a few seconds and return to its original position.
7. Repeat as many times as necessary.

Forearm Exercise Variations:

Bending the arms in the wrists with a reverse grip can be done with one or two dumbbells, with a bar with a straight bar or with an EZ bar.
To avoid injury, try not to lower the weight too much.