Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Other Mechanics Type: Isolation Tips: Hold a wrist roller device straight in front of you, with your arms completely straight and parallel to the floor. Rotate one wrist at a time in order to roll the rope around the roller. Go until the weight [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Body Only Mechanics Type: Isolation Tips: Slowly move your hand drawing a circle with you finger tips. Video Guide: Windows Media – MPEG – Video iPod

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation Tips: Hold a barbell behind your buttocks at arm’s length, with your palms facing backwards and your hands about 20 inches apart. Curl your hands up as high as possible. Keep your arms straight. Lower bar back to starting position. [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Other Mechanics Type: Isolation Tips: Hold a weight plate by the ridge in each hand. Stand straight up, with the plates at arm’s length at sides of thighs with your palms in. Lower plates unti fingers are nearly extended but can still hold weights. [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: Biceps Equipment: Dumbbell Mechanics Type: Isolation Tips: After gripping the dumbbells firmly with a pronated (palms down) grip, the lifter stands erect, with each elbow pressed firmly to the side of his or her body. Without moving at the shoulders, and with each elbow locked firmly [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Cable Mechanics Type: Isolation Tips: Put a bench in front of low pulley. Move the bench far enough away to support the weight stack. Hold handle with both hands, palms up. Step back and sit on the bench with your feet about 16 inches [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation Tips: Hold a barbell with both hands and your palms facing down. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation Tips: Hold a barbell with both hands and your palms facing up. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Works your inner forearms. Hold a dumbbell in your right hand and sit on a flat bench with your feet flat on the floor, about 20 inches apart. Lean foreward and place your right forearm on your upper right [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Works your outer forearm. Hold a dumbbell in your right hand and sit on a flat bench with your feet flat on the floor, about 20 inches apart. Lean foreward and place your right forearm on your upper right [...]