Wrist Rotations with Straight Bar
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Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
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Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating back and forth until failure.
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Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.
FOREARM
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
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Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
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Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.
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Now hold the handle with both hands, palms up, using a shoulder-width grip.
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Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
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Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
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Lower the bar as far as possible, while inhaling and keeping a tight grip.
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Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
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After a second contraction at the top go back to the starting position as you inhale.
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Repeat for the recommended amount of repetitions.
Variations:
This exercise can be performed also with a single handle attachment (one arm at a time) or with free weights (barbells or dumbbells) using one arm and two arm variations.
Palms-Down Wrist Curl Over A Bench
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Start out by placing a barbell on one side of a flat bench.
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Kneel down on both of your knees so that your body is facing the flat bench.
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Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
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Start out by curling your wrist upwards and exhaling.
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Slowly lower your wrists back down to the starting position while inhaling.
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Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
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Repeat for the recommended amount of repetitions.
Variations:
This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.
You can also use a dumbbell instead of a barbell.
