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Barbell Forearm Exercises

7 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell

Forearm flexors

Palms-Down Wrist Curl Over A Bench

Forearm extensors

Palms-Up Barbell Wrist Curl Over A Bench

Forearm flexors

Seated Palm-Up Barbell Wrist Curl

Forearm flexors

Seated Palms-Down Barbell Wrist Curl

Forearm extensors

Standing Palms-Up Barbell Behind The Back Wrist Curl

Forearm flexors

Wrist Rotations with Straight Bar

Forearm flexorsForearm extensors