*Forearm Group

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Exercise List

22. Seated Reverse Preacher Curls 23. Wrist Curls
 
24. Reverse Wrist Curls
 

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Forearm Group

22. Seated Reverse Preacher Curls

Figure 22A.
Muscles: Primary: Outer Forearms. Secondary: Triceps.

Technique: Grip EZ curl-bar, palms as shown. Keep upper arms locked against bench, start with palms lowered then raise bar by bending arms at elbows. Slowly return to start. Thumbs should be wrapped around the bar. Tips: None Alternate Method: Can also be performed standing and/or with straight bar. 
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23. Wrist Curls


    

Figure 23A. & Figure 23B.
Muscles: Inside Forearms.

Technique: Kneel beside flat bench with both knees on floor, place arm on bench, palms up, back of wrist on edge of bench. Lower dumbbell as far as possible, keeping tight grip Curl dumbbell back up as high as possible. Do not let forearm raise up. Tips: To save time you can superset this exercise with Reverse Wrist Curls (#24). Alternate Method: Can also be performed (using both arms) with barbell.

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24. Reverse Wrist Curls


    

Figure 24 A & 24B.
Muscles: Outside Forearms.

Technique: Kneel beside flat bench with both knees on floor, place arm on bench, palms down, inside of wrist on edge of bench. Lower dumbbell as far as possible, keeping tight grip Curl dumbbell back up as high as possible. Do not let forearm raise up. Tips: To save time you can superset this exercise with Wrist Curls (#23). Alternate Method: Can also be performed with barbell. 

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