Forearm Exercises:

Dumbbell Wrist Flippers

Exercise Advice: Hold two dumbbells at waist level with your palms facing down. Slowly flip your wrists and turn your palms up while flexing your forearms throughout the entire range of the movement.

Palms Down Dumbbell Wrist Curls

Exercise Advice: Straddle a flat bench with a dumbbell in one hand. Lay your forearm flat on the bench with the dumbbell extending over the edge, palm down. Begin the exercise with your wrist hanging down. Using only your hand and wrist, bring the dumbbell up toward the ceiling as high as possible, keeping your forearm flat on the bench. Return to the start position and repeat until failure.

Palms Down Dumbbell Wrist Curls

Exercise Advice: Straddle a flat bench with a dumbbell in one hand. Lay your forearm flat on the bench with the dumbbell extending over the edge, palm down. Begin the exercise with your wrist hanging down. Using only your hand and wrist, bring the dumbbell up toward the ceiling as high as possible, keeping your forearm flat on the bench. Return to the start position and repeat until failure.

Palms Up Dumbbell Wrist Curls
 

Exercise Advice: Straddle a flat bench with a dumbbell in one hand. Lay your forearm flat on the bench with the dumbbell extending over the edge, palm up. Using only your hand and wrist, curl the dumbbell up toward the ceiling as high as possible, keeping your forearm flat on the bench. When you return to the start position, allow the dumbbell to roll all the way down into your fingertips and then repeat.

Reverse Barbell Curls
 

Exercise Advice: Stand with your feet about shoulder width apart and grab a barbell with both hands, palms down. Begin with your arms hanging down, fully extended. Similar to a biceps Hammer curl, curl the barbell up to a level that is parallel to the floor. Be sure to keep your elbows locked in place throughout the movement and to focus on having your forearms do the work.

Reverse Barbell Preacher Curls

Exercise Advice: Using a preacher curl machine, grab an EZ curl bar with both hands, palms down. Using an overhand grip, simply curl the bar up toward your chin. Slowly return to the start position and repeat.

Reverse Cable Curls

Exercise Advice: This exercise is similar to the reverse barbell curl exercise except that you will be using a short bar attached to a pulley machine. Stand with your feet about shoulder width apart and grab a short bar attached to a pulley machine with both hands, palms down. Begin with your arms hanging down, fully extended. Curl the bar up to a level that is parallel to the floor. Be sure to keep your elbows locked in place throughout the movement and to focus on having your forearms do the work.

Seated Dumbbell Palms Down Wrist Curls

Exercise Advice: Straddle a flat bench while holding a dumbbell in each hand. Lay your forearms flat on your thighs with each dumbbell extending past your knees, palms down. Using only your hands and wrists, simultaneously bring the dumbbells up toward the ceiling as high as possible, keeping your forearms flat on your thighs. Return to the start position and repeat until failure.

Seated Dumbbell Palms Up Wrist Curls

Exercise Advice: Straddle a flat bench while holding a dumbbell in each hand. Lay your forearms flat on your thighs with each dumbbell extending past your knees, palms up. Using only your hands and wrists, simultaneously curl the dumbbells up toward the ceiling as high as possible, keeping your forearms flat on your thighs. When returning to the start position, allow the dumbbells to roll into your fingertips and then repeat.

Single Arm Dumbbell Palms Down Wrist Curls

Exercise Advice: Sit on a bench and hold a dumbbell over your knee with your palm facing down. Stretch your your wrist as far down as possible while holding the dumbbell securely. Curl your wrist up as far as possible while flexing your forearm at the top position. Lower the dumbbell slowly to the starting position.

Single Arm Dumbbell Palms Up Wrist Curls

Exercise Advice: Sit on a bench and hold a dumbbell over your knee with your palm facing up. Stretch your your wrist as far down as possible while holding the dumbbell securely. Curl your wrist up as far as possible while flexing your forearm at the top position. Lower the dumbbell slowly to the starting position.

Seated Palms Up Barbell Wrist Curls

Exercise Advice: Straddle a flat bench while holding a barbell with both hands, palms up. Lay your forearms flat on your thighs with the barbell extending past your knees, palms up. Using only your hands and wrists, curl the barbell up toward the ceiling as high as possible, keeping your forearms flat on your thighs. When returning to the start position, allow the barbell to roll into your fingertips and then repeat.

Seated Palms Down Barbell Wrist Curls

Exercise Advice: Straddle a flat bench while holding a barbell with both hands, palms down. Lay your forearms flat on your thighs with the barbell extending past your knees, palms down. Using only your hands and wrists, lift the barbell up toward the ceiling as high as possible, keeping your forearms flat on your thighs. Slowly return to the start position and repeat.

Seated Low Cable Wrist Curls

Exercise Advice: Sit on a flat bench next to a pulley machine. Grab a short bar attached to the low pulley machine with both hands using an underhand grip. Lay your forearms flat on your thighs with the bar extending past your knees, palms up. Using only your hands and wrists, curl the bar up toward the ceiling as high as possible, keeping your forearms flat on your thighs. When returning to the start position, allow the bar to roll into your fingertips and then repeat.

Standing Dumbbell Reverse Curls

Exercise Advice: Grab a dumbbell in each hand and stand with your feet about shoulder width apart. Let both arms hang down in front of your body, fully extended with your palms facing in toward your body. Next, simultaneously lift the dumbbells upward, similar to a Hammer curl. Slowly return to the start position and repeat. Be sure to keep your elbows locked at your sides throughout the entire movement!

Standing Plate Fingertip Raises

Exercise Advice: Grab a weight plate in each hand and hold in your fingertips. Stand with your feet about shoulder width apart and with each arm hanging at your sides, fully extended, holding the weight plates with your palms facing in toward your body. Using only your fingertips, simply curl the plates upward toward the inside of your forearms. Return to the start position and repeat until failure.

Barbell Wrist Curls Behind The Back

Exercise Advice: While standing with your feet about shoulder width apart, grab a barbell with both hands using an overhand grip, but with your hands and the barbell behind your back. Curl the barbell up toward the ceiling using only your wrists and forearms. When returning to the start position, allow the bar to roll into your fingertips and then repeat.

Two Arm Palms Down Wrist Curls

Exercise Advice: Kneel next to a flat bench and lay your forearms across the bench while holding a two dumbbells palms down. Using only your hands and wrists, lift the dumbbells up toward the ceiling as high as possible, keeping your forearms flat on the bench. When you return to the start position, allow the dumbbells to come down to the starting position and then repeat.

Two Arm Palms Up Wrist Curls

Exercise Advice: Kneel next to a flat bench and lay your forearms across the bench while holding a two dumbbells palms up. Using only your hands and wrists, curl the dumbbells up toward the ceiling as high as possible, keeping your forearms flat on the bench. When you return to the start position, allow the dumbbells to roll all the way down into your fingertips and then repeat.

Wrist Rollers

Exercise Advice: Grab a wrist roller tool with both hands while standing with your feet about shoulder width apart. If your gym does not have a wrist roller tool, you can easily put one together. All you need is a 5 or 10 pound weight plate, a strong thin rope about 3 feet long and a 6-8 inch stick or bar. Securely fasten the rope to the middle of the bar/stick and tie the other end of the rope to the weight plate. To begin this exercise, grab the bar/stick with both hands using an overhand grip. Extend both arms straight out in front of you, parallel to the floor. Next, roll the weight up from the floor by rapidly twisting the bar/stick with your hands and wrists. Once the weight reaches the top, slowly lower the plate back to the floor by reversing the motion of your hands and wrists. Repeat (if you can!).