FOREARMS:

• Wrist Curls Place a barbell beside a flat bench and then kneel on the other side of the bench. Hold the bar palms up with your hands positioned at a narrow width grip. Place your forearms flat on the bench and put the back of your wrists on the edge of the bench. Lower the bar as far as possible and then curl bar up as high as possible. Only use your wrists during the movement. On the downward portion of the movement you can allow the bar to roll along your fingers for more resistance.
  
  
• Reverse Wrist Curls The same movement as above but with your palms facing down.
  
  
• Reverse forearms Curls Grasp the bar with a shoulder width overhand grip. With the elbows to your side, raise the bar to the highest position until your forearms are vertical. Then slowly lower the bar until the arms are fully extended. Your elbows should only travel forward a few inches from your body when the bar reaches the bottom position of the movement.

Please consult with a health professional before undertaking
any program which involves strenuous activity.