Wrist Flexors

Barbell Bent Over Row

Difficulty: Intermediate

  1. Grab a barbell with a shoulder width pronated or supinated grip.
  2. Bend forward at your hips while maintaining a flat back.
  3. Pull the weight toward your upper abdomen.
  4. Lower the weight in a controlled manner and repeat.

Dumbbell Wrist Curl

Difficulty: Beginner

  1. Grip the dumbbell with your palm facing upwards with your forearm rested against the bench.
  2. Slowly curl your wrist upwards in a semicircular motion.
  3. Return to starting position and repeat.

Kettlebell Farmers Carry

Difficulty: Beginner

  1. Standing straight with a kettlebell in one hand, lift the knee of one leg off the floor to knee height.
  2. Bring the leg back to standing and repeat with the other leg, keeping the kettlebell on the same side.
  3. Repeat.

Barbell Wrist Curl

Difficulty: Beginner

  1. Grab a straight bar with a supinated (underhand) grip.
  2. Kneel down next to a flat bench and place your forearms on the bench with your wrists just off the bench.
  3. Let the barbell pull down on your wrists until they are extended.
  4. Curl the barbell until your wrists are fully flexed.
  5. Lower in a controlled manner and repeat.