Wrist Curl - Seated Reverse Dumbbell Single
Benefits: This exercise focuses on the wrist flexors with the forearms supinated.
Purpose: This exercise strengthens the muscles that flex the wrist.
Beginner Forearms Strength Dumbbell Flat Bench Pull Gym
General Info: A complete forearm program must achieve balanced development for all major forearm muscles. The forearm is involved in six different forearm movements. They include wrist flexion, wrist extension, wrist abduction, wrist adduction, forearm pronation, and forearm supination. There are additional muscles found in the forearm that are involved in movements like elbow flexion (brachioradialis), finger flexion, and finger extension.
Wrist Stretch - Front
Benefits: This exercise focuses on the front of the wrist, a muscle group that hardly is ever exercised in the gym.
Purpose: This exercise stretches the tendons running down the front of the wrist.
Beginner Forearms Strength Body Only Pull Gym
General Info: A complete forearm program must achieve balanced development for all major forearm muscles. The forearm is involved in six different forearm movements. They include wrist flexion, wrist extension, wrist abduction, wrist adduction, forearm pronation, and forearm supination. There are additional muscles found in the forearm that are involved in movements like elbow flexion (brachioradialis), finger flexion, and finger extension.
Yoke Walk - Basic
Benefits: This exercise involves many other muscles.
Purpose: This exercise builds overall strength in the lower body.
Lower Back Glutes Hamstrings Calves Quads Forearms Lats Middle Back Traps Strength Yoke Pull Compound Gym
General Info: The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The Barbell Deadlift is considered to be the king of exercises. No other exercise will work your body so much.
Zottman Curl - Basic
Benefits: This exercise works both heads of the biceps as well as muscles involved in rotating the forearm.
Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.
Beginner Biceps Forearms Shoulders Strength Dumbbell Pull Gym
General Info: The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Zottman Curl - Incline Dumbbell
Benefits: This exercise works both heads of the biceps along with the brachioradialis muscle.
Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.
Beginner Biceps Forearms Strength Dumbbell Pull Gym
General Info: The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Zottman Curl - Standing Dumbbell
Benefits: This exercise does a good job of placing maximum tension on the biceps in the fully contracted position and also supinates the forearm.
Purpose: This exercise works the biceps muscles but focuses also on the brachioradialis (a muscle that crosses the elbow joint and assists in rotating the forearm).
Beginner Biceps Forearms Shoulders Strength Dumbbell Pull Gym
General Info: The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Zottman Curl - Standing Dumbbell Alternate
Benefits: This exercise does a good job of placing maximum tension on the biceps in the fully contracted position and also supinates the forearm.
Purpose: This exercise works the biceps muscles but focuses also on the brachioradialis (a muscle that crosses the elbow joint and assists in rotating the forearm).
Beginner Biceps Forearms Shoulders Strength Dumbbell Pull Gym
General Info: The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Zottman Curl - Standing Single Dumbbell
Benefits: This exercise does a good job of placing maximum tension on the biceps in the fully contracted position and also supinates the forearm.
Purpose: This exercise works the biceps muscles but focuses also on the brachioradialis (a muscle that crosses the elbow joint and assists in rotating the forearm).
Beginner Biceps Forearms Shoulders Strength Dumbbell Pull Gym
General Info: The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Zottman Curl - Standing Single Water Bottle
Benefits: This exercise works both heads of the biceps with a heavier weight than can typically be done with dumbbells.
Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.
Beginner Biceps Forearms Shoulders Strength Water Bottle Pull Home
General Info: The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Zottman Curl - Standing Water Bottle
Benefits: This exercise works both heads of the biceps with a heavier weight than can typically be done with dumbbells.
Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.
Beginner Biceps Forearms Shoulders Strength Water Bottle Pull Home
General Info: The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Zottman Curl - Standing Water Bottle Alternate
Benefits: This exercise works both heads of the biceps with a heavier weight than can typically be done with dumbbells.
Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.
Beginner Biceps Forearms Shoulders Strength Water Bottle Pull Home
General Info: The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Could not find your favorite exercise in the list? Please start a discussion and post the name and the list of steps. We will try to add it as soon as we can.