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Terms Used In This Page

The terms 'Inside' & 'Outside of Lower Arm refer to when your arms are in the relaxed position, down to your side.

Dumbbell Reverse Wrist Curls

Areas Worked

Outside 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 Reverse Wrist Curls

Areas Worked

Outside 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

Outside 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.

Dumbbell Wrist Curls

Areas Worked 

Inside of Lower Arm

Grasp dumbbells and sit with the forearms resting on thighs or on bench. With palms facing up and forearm pressed into bench, lift dumbbells up by bending at the wrist. Slowly lower back to the start position. Breath out on the pushing 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 Wrist Curls

Areas Worked

Inside of Lower Arm

Grasp a E-Z bar with a palms-upward 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 the bar are just hanging over. Start to bend at the wrist bringing the bar 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.

Dumbbell Grips

Areas Worked

Inside and Outside of Lower Arm

Grasp two dumbbells and sit at the end of a bench. Holding them by your side using a palms-inward grip slowly let your hands relax allowing the weight to slip down to the tips of your fingers. Roll the weights up squeezing fingers and thumbs around handles. Return to the start position. Breath out on the lifting phase and in on the return phase.

Perform Sets of 15 - 20 reps

Posture

Back neutral, Eyes to the horizon and Abs tight.