Forearms

Chin Ups

Difficulty : Intermediate

  1. Grab the bar shoulder width apart with a supinated grip (palms facing you)
  2. With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
  3. Slowly return to starting position. Repeat.

Dumbbells Wrist Curl

Difficulty : Beginner

  1. Grip the dumbbell with your palm facing upwards with your forearm rested against the bench.
  2. Slowly curl your wrist upwards in a semicircular motion.
  3. Return to starting position and repeat.

Dumbbells Wrist Extension

Difficulty : Beginner

  1. Grab two dumbbells with an overhand grip and lay your forearms across your knees.
  2. Let your wrists flex fully, then extend your wrists.

Dumbbells Reverse Curls

Difficulty : Intermediate

  1. Grab the dumbbells with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
  2. Flex at the elbows until your biceps touch your forearms. Try not to let your elbows flair outward.

Barbell Wrist Curl

Difficulty : Beginner

  1. Grab a straight bar with a supinated (underhand) grip.
  2. Kneel down next to a flat bench and place your forearms on the bench with your wrists just off the bench.
  3. Let the barbell pull down on your wrists until they are extended.
  4. Curl the barbell until your wrists are fully flexed.
  5. Lower in a controlled manner and repeat.

Reverse Barbell Curl

Difficulty : Advanced

  1. Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
  2. Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.