Cable Hammer Curl
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary
Cable Wrist Curl
Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment. Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs.
Barbell Reverse Wrist Curl
Start off kneeling in front of a horizontal bench with your forearms rested upon the padding and holding a weighted barbell in both hands with a reverse grip Slowly lower the barbell down below the bench as far as possible squeezing your forearms and hold for a count Then return back to the starting
Barbell Reverse Curl
Stand straight and hold a barbell at your shoulder width using a pronated grip (palms facing down) with your elbows positioned close to your torso. It will be your initial position. Keeping your upper arms stationary and the biceps contracted, curl the barbell while breathing out. Continue the upward movement until the biceps are
Barbell Revers Wrist Curl (version 2)
Sit at the end of a flat bench with your legs in front of you and feet flat on the floor, spaced hip-width apart. While holding a barbell with a shoulder-width, overhand grip, rest your forearms on the tops of your thighs so that your wrists and hands hang off your knees. Flex your
Barbell Standing Back Wrist Curl
Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other. You should be looking straight forward while your feet are shoulder width apart from each other.