Exercise profile
Best forMuscle growthEndurance
Effectiveness★★☆☆☆ 2/5
EquipmentDumbbells, Barbell
Also worksForearms
Recommended3 sets x 12-20 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Strengthens the forearm flexors for grip and wrist size.
- Setup
- Rest the forearms on the thighs, palms up, wrists past the knees.
- Common mistakes
- Moving the whole arm instead of just the wrists.
- Easier
- Use lighter weight and a smaller range.
- Harder
- Pause at the top or increase the load.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s