For this particular wrist training I prefer to use a barbell (although dumbbells are also a viable option) as it allows me to complete the exercise quicker than working one forearm at a time, yet I do not have to sacrifice technique or intensity in the process.

This particular forearm workout, works the extensor carpi radialis longus, the extensor carpi ulnaris and the extensor carpi brevis. In plain English, they are the muscles which run from the humerus to the metacarpal bones in your hands. Performing these forearm / wrist exercises on a regular basis will help increase wrist stability whilst also adding definition to the outside upper portion of your forearms.

Note – I recommend you start with a light weight and focus on correct technique and repetitions to start off with. You can later move up to a heavier weight if desired. Aim for around 12-15 reps.

Performing the Forearm Workout

• Start off by kneeling in front of an exercises bench with your forearms resting across the bench.

• Holding the barbell with both hands, palms facing down, fists closed and knuckles toward the floor, slowly raise the bar until your knuckles are facing upwards.

• Hold this position for a count of one and squeeze for maximum contraction and blood flow, then slowly lower the barbell to the starting position.

• Once back at the starting position, hold for a further 1 second and repeat the process until you have reached your desired rep count.

Remember – Just as with the standard wrist curl, to increase wrist strength , the reverse wrist curl should always be executed with strictest form as it is an essential part of your forearm workout program.

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