Complete Forearm Workout

by Richard E
(Cali)

exercise reps / sets equipment:
1. Triceps Pull Down 12-10-8 cable machine
2a. Decline Wrist Curls 15-15-15 dumbbell
2b. Decline Wrist Extensions 15-15-15 dumbbell
3. Flip Wrist to Failure hold, 3 sets dumbbell

Triceps Pull Down: Activates the long strip of muscle within the forearm that connects with the triceps. Do these at a cable machine with a bar, and grip underhanded.

Decline Wrist Curls / Extensions: activates muscles in wrist and upper forearm. Do these at a decline to prevent injury by hyper extension. Use light weights. Heavy weights can cause permanent injury.

Flip Wrist to Failure: activates stabilizer muscles throughout forearm. simply hold dumbbells and support forearms with a flat bench. Flip your grip when you cannot maintain straight wrists any longer.