The forearms consist of many different muscles and the exact number depends on the anatomy book you are reading! Frequently, the forearms are broken down into three main parts: the brachioradialis, the wrist flexors, and the pronator teres.
- Grip the dumbbell with your palm facing upwards with your forearm rested against the bench.
- Slowly curl your wrist upwards in a semicircular motion.
- Return to starting position and repeat.
Barbell Wrist Curl
- Grab a straight bar with a supinated (underhand) grip.
- Kneel down next to a flat bench and place your forearms on the bench with your wrists just off the bench.
- Let the barbell pull down on your wrists until they are extended.
- Curl the barbell until your wrists are fully flexed.
- Lower in a controlled manner and repeat.
- Stand up straight with a kettlebell in both hands in front of your pelvis, with your forearms facing outwards.
- Flex your wrist towards your body until the kettlebell is level with your stomach.
- Lower to the starting position and repeat.
Behind The Back Barbell Wrist Curl
- Stand straight and hold the barbell behind you using a pronated grip with your hands and feet shoulder-width apart.
- Slowly curl your wrists in a semi-circular motion upwards.
- Hold the barbell at the apex of the motion and then slowly lower the barbell back down to starting position.