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  • Grasp a dumbbell using an underhand grip (palms facing up) and sit down on the end of a flat bench.
  • Rest the back of your forearm on top of your inner thigh so that the wrist holding the dumbbell is just off the end of it.
  • Bending only at the wrist, let the dumbbell drop as far as possible. You can rest your non-working arm in your lap for stability. This is the starting position for the exercise.
  • Slowly raise the dumbbell up as far as possible squeezing the forearm muscles at the top of the movement.
  • Pause, and then slowly lower the dumbbell back to the starting position.
  • Repeat for desired reps.

  • 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. Your wrists should be hanging just beyond your knees.
  • Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
  • 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.

  • 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 wrists so that your hands hang down from your wrists at about a 90-degree angle.
  • Extend your wrist to lift the weight up as high as you can.
  • Hold this position for a second while forcefully contracting your forearm muscles, then slowly return the bar back to the start
  • 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 for the recommended amount of repetitions.

  • 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. This is the starting position.
  • While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling.
    Note: Your wrist should be the only body part moving for this exercise.
  • Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.
  • When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.
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