Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Works the inner arm side of your forearms. Hold two dumbbells and sit at the end of a flat bench with your feet on the floor about 20 inches apart. Lean foreward and place forearms on upper thighs, palms [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Works the outer arm part of the forearms. Hold dumbbells and sit at the end of a flat bench with your feet flat on the floor and about 20 inches apart. Lean foreward and lay your forearms on your [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: Biceps Equipment: Cable Mechanics Type: Isolation Tips: Grasp cable bar that is attached to a low pulley with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat. Do [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: Biceps Equipment: Barbell Mechanics Type: Isolation Tips: Sit on preacher bench placing back of arms on pad. The seat should be adjusted to allow the arm pit to rest near the top of the pad. Grasp curl bar with shoulder width overhand grip. Raise the bar [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: Biceps Equipment: Barbell Mechanics Type: Isolation Tips: Grasp bar with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat. When the elbow is fully flexed, the elbow should [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Other Mechanics Type: Isolation Tips: The simplest way to train your pinch grip is to grab two wide-rimmed plates and put them together with the smooth sides facing outward. Now, put your thumb on one side, fingers on the other, and lift! The mark [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench. Hold dumbbells with your palms up. Place forearms flat on the bench with the back of your wrists on the edge of [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation Tips: Place a barbell beside a flat bench and the kneel on the other side of the bench. Hold the bar palms up with your hands about 16 inches apart. Place your forearms flat on the bench and put the [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation Tips: Place a barbell beside a flat bench and the kneel on the other side of the bench. Hold the bar palms down with your hands about 16 inches apart. Place your forearms flat on the bench and put the [...]

Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench. Hold dumbbells with your palms down. Place forearms flat on the bench with the back of your wrists on the edge of [...]