Forearms

Dumbbell Wrist Extension

Difficulty: Beginner

  1. Grab two dumbbells with an overhand grip and lay your forearms across your knees.
  2. Let your wrists flex fully, then extend your wrists.

Chin Ups

Difficulty: Intermediate

  1. Grab the bar shoulder width apart with a supinated grip (palms facing you)
  2. With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
  3. Slowly return to starting position. 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.

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.