Wrist Rotations with Straight Bar
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your start...
Forearms
Wrist Roller
To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be sh...
Wrist Circles
Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side o...
Standing Palms-Up Barbell Behind The Back Wrist Curl
Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palm...
Standing Olympic Plate Hand Squeeze
To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip ...
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it. Move the bench far enoug...
Seated Palms-Down Barbell Wrist Curl
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. Place your feet flat on...
Seated Palm-Up Barbell Wrist Curl
Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width. Place your feet flat on t...
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Sit on a flat bench with a dumbbell in your right hand. Place your feet flat on the floor, at a distance that is slig...
Seated One-Arm Dumbbell Palms-Down Wrist Curl
Sit on a flat bench with a dumbbell in your right hand. Place your feet flat on the floor, at a distance that is slig...