Forearm Workout – Ethier – 2019 – Link to Article.
(1a) Wrist Flexors: standing behind the back BB wrist curl
(1b) Wrist Flexors: BB, EZ Bar or DB wrist curl on a bench
(2a) Wrist Extensors: standing BB in front of body reverse wrist curl
(2b) Wrist Extensors: BB, EZ Bar or DB reverse reverse wrist curl on a bench
(3a) Wrist Ad-ductors & Wrist Ab-ductors: BB Rocker; hold BB in middle and allow bar to tip forward and back
(3b) Wrist Ad-ductors & Wrist Ab-ductors: rope pushdown handle; extend arm; ad-duct & ab-duct the wrist
(4a) Wrist Pronation & Supination: hold the end of a DB
(4b) Wrist Pronation & Supination: Thor’s Hammer
Forearm Workout – Nippard – 2019
(1) Brachioradialis: reverse curl with EZ bar; thumbless grip
(2) Wrist Extensors & Wrist Flexors: rope wrist roller; keep elbows in; stand on box
(3) Grip: BB hold; towel holds with BB
(4) Fingers: pinch grip weight plates
(5) Hand Gripper
(6) Wrist Flexors: DB wrist curls
(7) Wrist Extensors: DB reverse wrist curls