1. Wrist Curl/Reverse Wrist Curl - This can be done with a dumbbell or barbell. Grip the weight with your palms up or palms down and rotate your wrist up and down slowly without jerking the weight.
2. Farmer's Walk - Grab a dumbbell with each hand and walk around the gym/room until your forearms feel like they are on fire. If you can do this exercise for more than 30 seconds, the weight you are using is not heavy enough.
3. Pinch Grip - Standing up straight, grab a barbell and hold on to it with the palm side of your hands brushing against your thighs. Without moving your shoulders, raise the bar by moving your elbows until the barbell is nearly touching your chest.
4. Using a Gripper - You must have a gripper to do this exercise. Use it by opening and closing your hand as if you were squeezing a guy's hand as hard as you could and then releasing.
If you have an exercise that is not included on this page, send it to me and I'll put it on this page as soon as possible.
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