FOREARM REVERSE CURL

START: Sit at the end of a flat bench with your legs in front of you and feet flat on the floor, spaced hip-width apart. While holding a barbell with a shoulder-width, overhand grip, rest your forearms on the tops of your thighs so that your wrists and hands hang off your knees. Flex your wrists so that your hands hang down from your wrists at about a 90 degree angle

MOVE: Extend your wrist to lift the weight up as high as you can. Hold this position for a second while forcefully contracting your forearm muscles, then slowly return the bar back to the start.

Secure a straight-bar attachment to the low pulley. Grab the bar with both hands and step back to create tension on the cables. Start in a standing position with your hands around 6-12 inches in front of your thighs, using an overhand grip (palms facing the floor) Extend your wrists to lift the backs of your hands upward (this will be a short range of motion), keeping your forearms and upper arms completely stationary to isolate the forearms. Hold this position for a second while forcefully contracting your forearm muscles, then slowly return to the neutral wrist position.