1. Do a Wrist Curl
You can do this exercise with free weights or with cables. Sit at the edge of a chair or bench if using cables. Rest your arms on your thighs so that the wrists extend out past your knees. Your palms are facing up. Holding the weights or cable bar roll the weights or bar down your fingers as you open your hands. As the weights roll, bend your wrists down and flex your hands. Then tighten your grip on the weights or bar and bend the wrists back up and towards you. The main mistake made with this exercise is to lift the arms off the thighs. This is a very small movement and only the wrists should move. If you lift the arms and bend the elbows you will be working your biceps muscles instead of your forearms. Repeat for three sets of eight to 12 repetitions.
2. Try a Reverse Wrist Curl
Follow the instructions above except this time your palms are facing the floor. Again make sure you are only moving at the wrists and keep the rest of your arm still as you lift the weights or bar. Do these movements slowly and with control to really isolate the muscles.
3. Perform a Reverse Biceps Curl
Stand up straight and let the arms hang down in front of you with the palms facing the body. The weights should be touching your thighs. Bend your elbows and lift your hands up to your shoulders. Keep your elbows close to your body as you lift and lower the weights. Move slowly and with control. Use a four, one- thousand count to both lift and lower the weights. Repeat for three sets of eight to 12 repetitions.
You can do this exercise with free weights or with cables. Sit at the edge of a chair or bench if using cables. Rest your arms on your thighs so that the wrists extend out past your knees. Your palms are facing up. Holding the weights or cable bar roll the weights or bar down your fingers as you open your hands. As the weights roll, bend your wrists down and flex your hands. Then tighten your grip on the weights or bar and bend the wrists back up and towards you. The main mistake made with this exercise is to lift the arms off the thighs. This is a very small movement and only the wrists should move. If you lift the arms and bend the elbows you will be working your biceps muscles instead of your forearms. Repeat for three sets of eight to 12 repetitions.
2. Try a Reverse Wrist Curl
Follow the instructions above except this time your palms are facing the floor. Again make sure you are only moving at the wrists and keep the rest of your arm still as you lift the weights or bar. Do these movements slowly and with control to really isolate the muscles.
3. Perform a Reverse Biceps Curl
Stand up straight and let the arms hang down in front of you with the palms facing the body. The weights should be touching your thighs. Bend your elbows and lift your hands up to your shoulders. Keep your elbows close to your body as you lift and lower the weights. Move slowly and with control. Use a four, one- thousand count to both lift and lower the weights. Repeat for three sets of eight to 12 repetitions.
