# Forearm Training <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/MfMxT_jXcPE" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Physiology - Anterior Muscles: Wrist and Finger Flexion - Posterior Muscles: Wrist and Finger Extension ## Reverse Grip Curl - Focus on the Brachioradialis - Semi-pronated thumbless grip on EZ Bar - Keep elbows pinned in at your side - Curl the weight up until maximum elbow flexion - After 12-15 reps, you can extend the set by doing only top half reverse curls ## Wrist Roller - Stand on elevated box so that the rope can hang lower - Lift the weight up then back down - Overload by incrementally adding weight or increasing total distance - Keep arms by your side with flexed elbow ## Barbell Tower Hold - Setup barbell on a squat rack above knee height - Wrap two small gym towels around the bar - Lift the bar a few inches up until full lockout - Overload: increase from 30 to 45s, increase weight ## Plate Pinch - Grab two plates side by side and pinch them off the ground ## Other Exercises - Gripper for crushing strength - Dumbbell Wrist Curl and Reverse Wrist Curl