Anchor the band to a low point in front of you. Grab the handles and step back from the anchor to create tension on the band. 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) and your hands shoulder-width apart. 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.Tips The range of motion here is small, so you'll probably need to use a relatively thick band ("heavy" resistance).
Stand holding a barbell about 4-6 inches in front of your thighs, using an overhand grip. Both your hands and feet should be spaced shoulder-width apart. 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.
Rest your forearms on your thighs, allowing your wrists and hands to hang over your knees.
Slowly lift the weights by extending your wrists and moving your knuckles towards the ceiling, keeping your forearms pressed against your thighs.
Pause at the top of the movement for a moment, then slowly lower the weights back down to the starting position.
Repeat this movement for your desired number of repetitions, ensuring to maintain control and smooth motion throughout the exercise.
