Biceps / Triceps / Forearms

Heavy Barbell Curls make the forearms work very hard, but Wrist Curls allow you to more fully isolate these muscles.

Take hold of a barbell with an underhand grip, hands close together. Straddle a bench with your forearms resting on the bench but with your wrists and hands hanging over the end, elbows and wrists the same distance apart. Lock your knees in against your elbows to stabilize them. Bend your wrists and lower the weight toward the floor. When you can't lower the bar any further, carefully open your fingers a little bit and let the weight roll down out of the palms of your hands. Roll the weight back up into your hands, contract the forearms, and lift the weight as high as you can without letting your forearms come up off this bench. Forearms, like calves, need a lot of stimulation to grow, so don't be afraid to make them really burn.

Reverse Curls work the forearms extensors. Using dumbbells, you ensure that each side of the body will work up to its own capacity, with no help of other. The first picture shows the starting position of the Reverse Wrist Curl with Dummbells, the second pictures shows the end position.