WRIST 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, underhand grip, rest your forearms on the tops of your thighs so that your wrists and hands hang off your knees. Extend your wrists back so that your hands hang down from your wrists at about a 90 degree angle. The bar should be supported with just your fingers.

MOVE: Curl the weight up, starting with your fingers, then your wrists, until your wrists are flexed and your hands are as high past parallel with the floor as possible. Hold this position for a second while forcefully contracting your forearm muscles, then slowly return the bar back to the start in the reverse manner.

Place a flat bench in front of a cable weight stack with a straight or EZ bar attached to the low pulley. Grab the bar and sit at the end of the bench (facing the weight stack) with your legs in front of you and feet flat on the floor, hip-width apart. Use an underhand grip with your hands about shoulder-width apart on top of your knees. Curl the weight up until your wrists are fully flexed. Hold this position for a second while forcefully contracting your forearm muscles, then slowly return to the start position. Keep your forearms and upper arms stationary throughout to isolate the forearm muscles.

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 dumbbell with an underhand grip in your right hand, rest your right forearm on top of your right thigh so that your wrist and hand hang off your knee. Extend your wrist back so that your hand hang down from your wrist at about a 90 degree angle. The dumbbell should be supported with just your fingers.

MOVE: Curl the weight up, starting with your fingers, then your wrist, until your wrist is flexed and your hand is as high past parallel with the floor as possible. Hold this position for a second while forcefully contracting your forearm muscles, then slowly return the dumbbell back to the start in the reverse manner. Complete the desired number of reps and repeat with the left arm.

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 underhand grip (palms facing upward) and your hands shoulder-width apart. Flex your wrists to lift 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).

Set up as for an inverted row - on your back under a sturdy low bar, gripping it underhand with straight arms, body in a line. Without bending your elbows or shrugging, curl your wrists toward you so your body rises an inch or two, pause, and lower: the forearms do all the work.