Exercises for the Forearms Extensors

*All illustrations reprinted with permission from ISSA and Fred Hatfield

Exercise:
 Execution:
Wrist Curls
Difficulty Level - Easy		 Execution:

  1. Grab a barbell with palms facing in.

  2. Sit down on a bench with feet flat on the floor and forearms resting on your thighs, hands hanging off the legs, palms facing down. 

  3. Lower your hands while keeping your forearms on your thighs until you touch the knee with the hands or where comfortable.

  4. Curl the wrists back up  until you cannot flex the wrists any further.

  5. Repeat for recommended reps.

  • My personal favorite way to do this exercise is the sit on the bench, open my legs, and put my forearms on the bench. I will add a picture for this soon.
Grip Clenches
Difficulty Level: Easy		 Execution

  1. OK, this one doesn't really need an explanation. Simply buy a gripper and squeeze it for as many reps as needed.

  • Works the entire forearm.
Rollups
Difficulty Level: Medium		 Execution:

Most gyms have these, and if not, they are easy enough to make. Simple get a stick, drill a hole through the center and tie a piece of rope onto it. Add a weight and you have a rollup device. 

  1. Simply hole the handle as in the diagram. Start by twisting the handle to roll the weight up, then twist it to let the weight go back down.

  2. Repeat for desired amount of reps.

  • Works the entire forearm.