WANT KING SIZE FOREARMS??

                                FOREARM EXERCISES
 

                                                           BARBELL WRIST CURLS


PURPOSE OF EXERCISE:To develop the inside (flexor muscles) of the forearms.
Heavy Barbell Curls make the forearms work very hard, but Wrist Curls allow you to more
fully isolate these muscles.
EXECUTION:(1) Take hold of a barbell with an underhand grip, hands close together. Straddle a
bench with your forearms resting on the bench but with your wrists and hands hanging over the
end, elbows and wrists the same distance apart. Lock your knees in against your elbows to stabilize
them. (2) Bend your wrists and lower the weight toward the floor. When you can't lower
the bar any farther, carefully open your fingers a little bit and let the weight roll down out of the
palms of your hands. Roll the weight back up into your hands, contract the forearms, and lift
the weight as high as you can without letting your forearms come'Up off the bench. Forearms,
like calves, need a lot of stimulation to grow, so don't be afraid to make them really burn.

                                       

                                       



                                     BEHIND-THE-BACK
                                         WRIST CURLS

PURPOSE OF EXERCISE-To develop the                      
flexor muscles of the forearm. This is a
real power exercise for the forearm flexors,
and you can go for the heaviest possible
weight.
EXECUTION:(1) Back up to a barbell rack                 
and grasp a bar. Lift it off the rack and
hold it down at arm's length behind you,
hands about shoulder width apart, palms
facing toward the rear. (2) Keeping your
arms steady, open your fingers and let the
bar roll down out of your palms. Close
your fingers, roll the bar back up into
your hands, and then lift it up and back
behind you as far as possible, flexing your
forearms. Make sure only the wrist
moves in this exercise.



                                    REVERSE WRIST CURLS
                                          WITH BARBELL

PURPOSE OF EXERCISE- To develop the outside
(extensor muscles) of the forearms.

EXECUTION:(1) Grasp a barbell with an overhand
grip, hands about 10 inches apart. Lay your                             
forearms on top of your thighs or across a
preacher bench so that they are parallel to the
floor and your wrists and hands are free and unsupported.
Bend your wrists forward and lower
the bar as far as you can. (2) Then bring the
wrists back up and lift the bar as far as possible,
trying not to let the forearms move during the exercise.