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  • Start out by placing a barbell on one side of a flat bench.
  • Kneel down on both of your knees so that your body is facing the flat bench.
  • Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling.
  • Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat

  • Holding a dumbbell in one hand, kneel by the side of a flat bench.
  • Turn your palm downward (pronate your wrist) and place your forearm flat on the bench, with your wrist and the dumbbell extending off the edge.
  • Exhale as you raise the dumbbell by extending your wrist.
  • Hold for a count of two.
  • Inhale as you slowly lower the dumbbell to the starting position by flexing your wrist.
  • Repeat for the prescribed number of repetitions.
  • Repeat the exercise with your opposite arm

  • 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 position.
  • Repeat for as many reps and sets as desired.