Workout Directory
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| Body Part : Forearms | |||||||||||||||
| Exercise : Dumbell Wrist Curls (Supinated) | |||||||||||||||
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Instructions
Grasp the dumbbell as shown in the photograph (underhanded). Lower the weight by extending your wrist and then curl it back up towards the top and repeat.
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| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Take a bench and bring it over to the pulley's. Place your hands on a straight bar in a underhand position. Now, try to keep your forearms securely on the the bench at all times and use only your wrists to move the weight up and down.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Take a bench and bring it over to the pulley's. Place your hands on a straight bar in a overhand position. Now, try to keep your forearms securely on the the bench at all times and use only your wrists to move the weight up and down.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
To do this exercise you want to attach a string to a weight and pvc pipe or other similar apparatus. You want the length of the string to be a long enough where you have to stand on a platform so that it doesn't touch the ground. To perform, extend your arms like shown in the photograph and keep them there. Then twist your hands in either clockwise or counterclockwise position until the weight comes to the top. Then repeat. You want to use enough weight where you can only bring the weight to the top once or twice. You can experiment with this exercise until you feel you get a good workout.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 1-2 Twists to the Top | 3 | ~2 Minutes |
| Weight Gain | 1-2 Twists to the Top | 3 | ~2 Minutes |
Place weight in hand as shown in photo (overhanded). Now, keep your forearm on the bench at all times and make sure all the movement is in your wrist. If your forearm is coming up and off the bench then go back down to a lower weight.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Grasp the bar behind your back as shown (about shoulder width apart). Now, while keeping arms perpendicular to the floor lift the weight using only your wrist. Hold at the top for a second then release.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |