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Ideally, you’d do these workout 23 times per week. Seated Wrist Extensions: 23 sets of 1530 reps to bulk up your forearm extensors. Vancouver Sun Run: Sign up & event info Seated Wrist Curls: 24 sets of 1220 reps to bulk up your forearm flexors.

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Learn more about Exercise Technique Manual for Resistance Training-3rd Edition With Online Video.

At the completion of the set, lift the arms off the thighs, slowly lean forward, and return the bar to the floor in a controlled manner.

Maintain the same stationary body and arm positions with the feet flat on the floor.

Lower the bar slowly and under control to the starting position by extending the fingers and wrists do not lift the elbows off the thighs.

Continue flexing the wrists as far as possible without lifting the wrists off the thighs.

Keep the elbows and forearms stationary do not jerk the shoulders backward or rise up on the toes to help raise the bar upward.

Begin the exercise by raising the bar by flexing the fingers and then the wrists.

All repetitions begin from this position.

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Open the hands to allow the wrists to extend in order to rest the back of the hands on the patellae, and then roll the bar down so it is held by the fingertips. How to do Palms-Down Seated Dumbbell Wrist Curl: Step 1: With a dumbbell in each hand, sit on a flat bench and plant your feet on the floor shoulder width.

Move the forearms forward until the wrists extend slightly beyond the patellae.

Lean the torso forward to place the elbows and forearms on top of the thighs.

Sit on one end of a flat bench and position the feet hip-width apart with the legs parallel to each other and the toes pointing straight ahead.

Follow the preparatory body position and lifting guidelines to lift the bar off the floor to a position at the front of the thighs.

Grasp the bar evenly with a closed, supinated grip about hip- to shoulder-width apart.

3: Behind the back wrist curl or cable wrist curl 3 x 8-12 reps. Paint Finish : Electrostatic Powder Coating Seats : Tear resistant leatherite Pipe Size : 100 x 50 x 2.5mm Weight Stack : 88 LBS. 2: Barbell reverse wrist curl 3 x 15-20 reps.

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Also, see our dumbbell forearm exercises if you want more free weight training ideas. This is an excerpt from Exercise Technique Manual for Resistance Training-3rd Edition With Online Video by NSCA -National Strength & Conditioning Association. Here are some good wrist curl exercises that you can do as part of a workout.

Wrist curl