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Dumbbell Forearm Extension
Areas Worked
Front of Lower Arm
Front of Lower Arm
Grasp dumbbells and sit with the forearms resting on thighs or on
bench. With palms facing down and forearm pressed into bench, lift
dumbbells up by bending at the wrist. Slowly lower back to the start
position. Breath out on the pulling phase and in on the return phase.
Perform one set of 15 - 20 reps
Posture : Back Flat, Head at 45 degree angle and Abs tight
E-Z Bar Forearm Extensions
Areas Worked
Front of Lower Arm
Grasp an E-Z bar with a palms-down shoulder-width equidistant grip, kneel down on the floor in front of the width of a bench, place your lower arms so your hands and weight are just hanging over letting the weight drop down as low as possible in your hands. Start to bend at the wrist bringing the weight up and toward you. Squeeze at the top of the movement and return slowly to the start position.
Breath out on the lifting phase and in on the return phase.
Perform Sets of 15 - 20 Reps
Posture
Back Flat, Head around 45 degrees and Abs tight.
Front of Lower Arm
Grasp an E-Z bar with a palms-down shoulder-width equidistant grip, kneel down on the floor in front of the width of a bench, place your lower arms so your hands and weight are just hanging over letting the weight drop down as low as possible in your hands. Start to bend at the wrist bringing the weight up and toward you. Squeeze at the top of the movement and return slowly to the start position.Breath out on the lifting phase and in on the return phase.
Perform Sets of 15 - 20 Reps
Posture
Back Flat, Head around 45 degrees and Abs tight.
Standing E-Z Bar Reverse Curl
Areas Worked
Front of Lower Arm
Standing
with a shoulder-width stance grab an E-Z bar from a rack or the floor.
Using a shoulder-width, equidistant palms-backward grip, thumbs around
the bar and keeping your elbows into your sides, start to curl the
weight upward and toward you in a arc, squeezing gently at the top of
the movement. Maintain a vertical upper arm throughout the movement.
Return to start. Breath out on the lifting phase and in on the return phase.
If you are a Lady doing this exercise adopt a wider than shoulder-width grip making the exercise more comfortable on the elbow joint.
Perform Sets of 10 - 15 Reps
Posture
Back neutral, Eyes to the horizon and Abs tight.
Front of Lower Arm
Standing
with a shoulder-width stance grab an E-Z bar from a rack or the floor.
Using a shoulder-width, equidistant palms-backward grip, thumbs around
the bar and keeping your elbows into your sides, start to curl the
weight upward and toward you in a arc, squeezing gently at the top of
the movement. Maintain a vertical upper arm throughout the movement.
Return to start. Breath out on the lifting phase and in on the return phase.If you are a Lady doing this exercise adopt a wider than shoulder-width grip making the exercise more comfortable on the elbow joint.
Perform Sets of 10 - 15 Reps
Posture
Back neutral, Eyes to the horizon and Abs tight.