Muscle Group: Forearms and Wrists
These forearm and wrist exercises will help you tone up your lower arms and can also help build bigger, wider and stronger forearms.
| Exercise | Reps & Sets | YouTube |
|---|---|---|
| Zottman curl | 3 sets, 8-10 reps |  |
| Preacher EZ Bar wrist curl inverted grip | 3 sets, 10-15 reps | |
| Preacher EZ Bar wrist curl standard grip | 3 sets, 10-15 reps | |
| Reverse barbell curl | 3 sets, 10-15 reps | |
| Cable wrist curl | 3 sets, 10-15 reps | |
| Barbell behind back rolls | 3 sets, 10-15 reps | |