Hand Strengthener

Muscle Group: Forearms and Grip Strength A hand strengthener works the forearm and increases grip strength! This exercise can be performed in numerous ways…standing, seated, lying, etc. The only thing required to perform the exercise is a hand strengthener device. The object of the exercise is to squeeze the handles as hard as you can […]

One Arm Cable Reverse Curls

Muscle Group: Forearms & Lower Bicep This isolates and develops the forearm extensors. If you use one arm at a time with cables, you get constant, full-range-of-motion resistance that doesn’t change throughout the movement like dumbbells do. This makes this exercise for overcoming week forearm extensors, especially if one arm is bigger than the other. […]

Dumbbells Over a Bench Wrist Curls

Muscle Group: Forearms Here we work the forearm flexors in isolation. Kneel down on the ground, right in front of the middle of a bench. With a pair of dumbbells in hand and palms up, rest your forearms on the bench so that they go across it and also so that the edge of your […]

Barbell Over a Bench Reverse Wrist Curls

Muscle Group: Forearms Here we work the forearm extensors in isolation. Kneel down on the ground, right in front of the middle of a bench. With a barbell in hand and palms down, rest your forearms on the bench so that they go across it and also so that the edge of your wrist is […]

Lying Face Down Reverse Dumbbell Wrist Curls

Muscle Group: Forearms Here we thicken the extensor muscles of the forearms. Grab a pair of dumbbells, and lie face down on a high bench. If you do not have a high bench, simply incline it ever so slightly, but keep it as flat as possible. Now allow the dumbbells to hang in front of […]

Supplement Review: Branched Chain Amino Acids (BCAA)

Amino acids are the building blocks of protein. There are nine essential amino acids in total, but scientists have found that there is a key trio that helps you maintain muscle. The three Branched Chain Amino Acids (BCAA’s) are Leucine, Isoleucine, and Valine. This trio has a unique role in various muscular processes. Most importantly […]

Seated Dumbbell Wrist Curls

Muscle Group: Forearms Here we thicken the flexor muscles of the forearms. Grab a pair of dumbbells and take a seat on the edge of a bench. With your palms up, rest your wrists on the edge of your knees. Your right wrist on your right knee and left on the left knee. Allow the […]

Forearm Rope Roller

Muscle Group: Forearms Aside from improving sports performance, rope twists also build tremendous mass on the extensors and flexors. How to make the device: The device you need for this exercise is simple to assemble. All you need is a broom handle, a rope. And a free weight of some sort. Tie one end of […]

Incline Bench One Arm Dumbbell Wrist Curl

Muscle Group: Forearms Grab a dumbbell with your right hand and step to behind an incline bench. Place your entire arm on the incline pad, letting the dumbbell rest on the pad with your arm straight out. Curl your right hand upward as high as possible. Hold this position for a short period and return […]

Olympic Plate Hand Squeeze

Muscle Group: Forearms Standing Olympic Plate Hand Squeeze’s work the forearm flexors and improve grip strength. Grab a forty-five-pound Olympic plate by the ridge in each hand. With the plates at arm’s length at your sides with your palms facing in, lower the plates until your fingers are nearly extended but still capable of holding […]