Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

Resistance Training for forearms muscle

  • Barbell Wrist Curl on Glute
  • Cable Wrist Supination
  • Barbell Wrist Flexion
  • Barbell Wrist Extension
  • Wrist Roller

  • Supination Pronation Combo
  • Plate Pinch
  • Exercise Band Supination
  • Exercise Band Pronation
  • Dumbell Hammer Curl
  • DB Wrist Flexion
    • DB Wrist Extension
    • Cable Wrist Pronation
    • Cable Wrist Flexion
    • Cable Wrist Extension
  • Name of the exercise - Barbell wrist curl on glute.

    Prime muscle - Wrist flexors
    Plan of movement - Sagittal plane
    Synergist (assisted muscles) - None
    Stabilizer muscles - None
    Movement - Wrist flexion
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1. Hold a loaded barbell behind your buttocks at arm's length, with your palms facing backwards and your hands about shoulder apart.
    2. Flex/curl your wrist up as high as possible, hold the position for 2-3 seconds. Lower barbell back to starting position. This is one repetition.
    Cautions / Guidelines:
    1) Keep your arms straight throughout the exercise.
    2) Do not swing forward while flexing the barbell.


    Name of the exercise - Cable Wrist Supination

    Prime muscle - Wrist Supinator
    Plan of movement - Sagittal plane
    Synergist (assisted muscles) - Bicep brachii
    Stabilizer muscles - None
    Movement - Supination
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1) Stand near cable stand facing back to middle pulley, hold the towel /rope attached to middle pulley.
    2) Slowly supine the wrist ,turning it outward, hold this final position for a 2-3 seconds, then slowly return to the starting position.


    Name of the exercise - Barbell Wrist Flexion

    Prime muscle - Wrist Flexors
    Plan of movement - Sagittal plane
    Synergist (assisted muscles) - None
    Stabilizer muscles - None
    Movementv - Wrist flexion
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1) Stand with feet shoulder width apart , hold a loaded barbell on thighs with supine grip.
    2) Slowly flex/curl your wrist as high as possible, hold the position for 2-3 seconds,return to the starting position. This is one repetition.


    Name of the exercise -Barbell Wrist Extension

    Prime muscle - Wrist extensors.
    Plan of movement - Sagittal plane
    Synergist (assisted muscles) - None
    Stabilizer muscles - None
    Movement - wrist extenion
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1) Stand with feet shoulder width apart, hold a loaded barbell on thighs with prone grip.
    2) Slowly hyperextend your wrist as high as possible, hold the position for 2-3 seconds, return to the starting position. This is one repetition.


    Name of the exercise - Wrist Roller

    Prime muscle - Wrist extensors
    Plan of movement - Sagittal plane
    Synergist (assisted muscles) - None
    Stabilizer muscles - Brachioradialis ,Biceps Brachii ,Brachialis ,Anterior Deltoid ,Trapezius ( Upper & Middle) ,Levator Scapulae ,Wrist Flexors
    Movement - Wrist extenion
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1) Stand with feet shoulder width apart,Hold a wrist roller device with overhand(prone) grip straight in front of you, with your arms completely straight and parallel to the floor.
    2) Rotate the rod one wrist at a time in order to roll the rope around the roller. Go until the weight is all the way up to the top. Return the weight to the starting position and start again. Continue the exercise as long as possible.
    Cautions/guidelines:
    1) Keep your arms straight throughout the exercise.


    Name of the exercise - Supination Pronation Combo

    Prime muscle - Wrist supinator / pronator
    Plan of movement - None
    Synergist (assisted muscles) - None
    Stabilizer muscles - None
    Movement - Supination/pronation
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1) Sit on the end of flat bench with legs spread, hold a dumbbell with an overhand grip in between your legs.
    2) Slowly rotate a dumbbell clockwise and anti clockwise , one after other direction.


    Name of the exercise - Plate Pinch

    Prime muscle - Wrist extensor, Brachioradalis
    Plan of movement - Sagittal Plane
    Synergist (assisted muscles) - None
    Stabilizer muscles - None
    Movement - Wrist Extenion
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1) Stand with feet shoulder width apart, hold a plate in hand by putting your thumb on one side, fingers on the other.
    2) Hyperextend your wrist as high as possible, slowly return to the starting position and again lift. Try to continue as long as possible.


    Name of the exercise - Exercise Band Supination

    Prime muscle - Wrist supinator
    Plan of movement - None
    Synergist (assisted muscles) - None
    Stabilizer muscles - None
    Movement - Supination
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1) Tie a thera band to fixed object at abdominal height, Hold the thera band and stand facing back to fixed object.
    2) Slowly supine the wrist ,turning it outward, hold this final position for a 2-3 seconds, then slowly return to the starting position.


    Name of the exercise - Exercise Band Pronation

    Prime muscle - Wrist Pronation
    Plan of movement - None
    Synergist (assisted muscles) - None
    Stabilizer muscles - None
    Movement - None
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1) Tie a thera band to fixed object at abdominal height, Hold the thera band and stand facing back to fixed object.
    2) Slowly prone the wrist ,turning it inside, hold this final position for a 2-3 seconds, then slowly return to the starting position.


    Name of the exercise - Dumbell Hammer Curl

    Prime muscle - Brachioradialis
    Plan of movement - Sagittal plane
    Synergist (assisted muscles) - Brachialis and Biceps Brachii
    Stabilizer muscles - Anterior Deltoid, Trapezius ( Upper and Middle) ,Levator Scapulae ,Flexor Carpi Radialis Extensor Carpi Radialis
    Movement - Elbow flexion
    Force - Pull
    Mechanic type - Isolated
    Execution:
    1) Stand with feet shoulder width apart, Position two dumbbells to sides, fingers touching outer thighs.
    2) With elbows to the sides, raise one dumbbell until forearm is vertical and the thumb faces the shoulder. Hold the position for 2-3 seconds and slowly lower to the starting position and repeat with alternative arm. This is one repetition.


    Name of the exercise - DB Wrist Flexion

    Prime muscle - Wrist Flexion
    Plan of movement - Sagittal Plane
    Synergist (assisted muscles) - None
    Stabilizer muscles - None
    Movement - Wrist flexion
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1) Sit on the end of flat bench with legs spread, hold a dumbbell with a supine (palms facing up)grip inbetween your legs.
    2) Flex/curl the wrist as much as possible, hold the position for 2-3 seconds, and slowly return to the starting position.


    Name of the exercise - DB Wrist Extension

    Prime muscle - Wrist extension
    Plan of movement - Sagittal plane
    Synergist (assisted muscles) - None
    Stabilizer muscles - None
    Movement - Wrist flexion
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1) Sit on the end of flat bench with legs spread, hold a dumbbell with a prone (palm facing down) grip inbetween your legs.
    2) Hyperextend the wrist as much as possible, hold the position for 2-3 seconds, and slowly return to the starting position.


    Name of the exercise - Cable Wrist Pronation

    Prime muscle - Wrist Pronator
    Plan of movement - None
    Synergist (assisted muscles) - Bicep brachii
    Stabilizer muscles - None
    Movement - Supination
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1) Stand near cable stand facing back to middle pulley, hold the towel /rope attached to middle pulley.
    2) Slowly prone the wrist ,turning it inward, hold this final position for a 2-3 seconds, then slowly return to the starting position.


    Name of the exercise - Cable Wrist Flexion

    Prime muscle - Wrist Flexors
    Plan of movement - Sagittal Plane
    Synergist (assisted muscles) - None
    Stabilizer muscles - None
    Movement - Wrist flexion
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1) Put a bench in front of low pulley. Sit and grasp a cable bar with shoulder width underhand grip. Rest forearms on bench / thighs.
    2) Flex/curl the handle up and down as high as possible. This is one repetition.
    Cautions/guidelines - Do not let your forearms move.


    Name of the exercise - Cable Wrist Extension

    Prime muscle - Wrist Extensors
    Plan of movement - Sagittal plane
    Synergist (assisted muscles) - None
    Stabilizer muscles - None
    Movement - Wrist Extension
    Force - Pull
    Mechanic type- Isolated
    Execution:
    1) Put a bench in front of low pulley. Sit and grasp a cable bar with shoulder width prone(palms facing down) grip. Rest forearms on bench / thighs.
    2) Hyperextend the handle up and down as high as possible. This is one repetition.
    Cautions/guidelines - Do not let your forearms move throughout exercise.