Forearms

The forearm muscles include the flexors and the extensors.

Other muscles

119 Exercises

Alternate Hammer Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  • The palms of the hands should be facing your torso. This will be your starting position.
  • While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in.
  • Repeat the movement with the left hand. This equals one repetition.
  • Continue alternating in this manner for the recommended amount of repetitions.

Alternate Incline Dumbbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
  • While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  • Slowly begin to bring the dumbbell back to starting position as your breathe in.
  • Repeat the movement with the left hand. This equals one repetition.
  • Continue alternating in this manner for the recommended amount of repetitions.

Alternating Hang Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • biceps
  • calves
  • forearms
  • glutes
  • lower back
  • traps
Instructions:
  • Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
  • Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
  • Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

Atlas Stone Trainer

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • biceps
  • forearms
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.
  • Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips.
  • Begin by pulling the weight up past the knees, extending through the hips. As the weight clears the knees, it can be lapped by resting it on your thighs and sitting back, hugging it tightly to your chest.
  • Finish the movement by extending through your hips and knees to raise the weight as high as possible. The weight can be returned to the lap or to the ground for successive repetitions.

Atlas Stones

Category: strongman
Force: pull
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • abdominals
  • adductors
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • traps
Instructions:
  • Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.
  • Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
  • As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
  • Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible.

Axle Deadlift

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • traps
Instructions:
  • Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
  • With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
  • After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  • Lower the bar by bending at the hips and guiding it to the floor.

Backward Drag

Category: strongman
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
  • Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.

Band Assisted Pull-Up

Category: strength
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • forearms
  • middle back
Instructions:
  • Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
  • Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
  • Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
  • After a brief pause, return to the starting position.

Barbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Barbell Deadlift

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lats
  • middle back
  • quadriceps
  • traps
Instructions:
  • Stand in front of a loaded barbell.
  • While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
  • While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
  • Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
  • Perform the amount of repetitions prescribed in the program.

Barbell Hack Squat

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • hamstrings
Instructions:
  • Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
  • While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down.
  • Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
  • Repeat for the recommended amount of repetitions.

Barbell Shrug Behind The Back

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • traps
Secondary Muscles:
  • forearms
  • middle back
Instructions:
  • Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
  • Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
  • Slowly return to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Battling Ropes

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • forearms
Instructions:
  • For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
  • Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
  • As you let that arm drop to the starting position, raise the opposite side.
  • Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

Bench Press - Powerlifting

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • shoulders
Instructions:
  • Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  • However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
  • Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  • Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Board Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • shoulders
Instructions:
  • Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.
  • Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  • You can take a standard bench grip, or shoulder width to focus on the triceps. Pull the bar out of the rack without protracting your shoulders. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
  • Lower the bar to the boards, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Body-Up

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • abdominals
  • forearms
Instructions:
  • Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.
  • Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
  • Slowly lower your forearms back to the ground by allowing the elbows to flex.
  • Repeat.

Bottoms-Up Clean From The Hang Position

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • forearms
Secondary Muscles:
  • biceps
  • shoulders
Instructions:
  • Initiate the exercise by standing upright with a kettlebell in one hand.
  • Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.

Cable Deadlifts

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
  • To begin, squat down be flexing your hips and knees until you can reach the handles.
  • After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
  • After reaching a full standing position, Return to the starting position and repeat.

Cable Preacher Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Place a preacher bench about 2 feet in front of a pulley machine.
  • Attach a straight bar to the low pulley.
  • Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.
  • Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
  • Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
  • Now slowly lower the weight to the starting position.
  • Repeat for the recommended amount of repetitions.

Cable Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
  • Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.
  • Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
  • Slowly lower your wrists back down to the starting position while inhaling.
  • Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.

Car Deadlift

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
  • traps
Instructions:
  • This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs.
  • Center yourself between the handles if you are a strong squatter, or back a couple inches if you are a strong deadlifter. You feet should be about hip width apart. Bend at the hip to grip the handles. With your feet and your grip set, take a big breath and then lower your hips and flex the knees.
  • Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. As the weight comes up, pull your shoulder blades together as you drive your hips forward.
  • Lower the weight by bending at the hips and guiding it to the floor.

Car Drivers

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
Instructions:
  • While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
  • Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
  • Reverse the motion, turning it all the way to the opposite side.
  • Repeat for the recommended amount of repetitions.

Chin-Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
Instructions:
  • Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
  • As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
  • Repeat this motion for the prescribed amount of repetitions.

Circus Bell

Category: strongman
Force: push
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
  • traps
  • triceps
Instructions:
  • The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
  • Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
  • Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
  • Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.

Clean

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  • Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  • As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Clean Deadlift

Category: olympic weightlifting
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • traps
Instructions:
  • Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
  • Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
  • After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

Clean Pull

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
  • traps
Instructions:
  • With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight and elbows out. Move the weight with control as you continue to above the knees.
  • Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

Clean Shrug

Category: olympic weightlifting
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • traps
Secondary Muscles:
  • forearms
  • shoulders
Instructions:
  • Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
  • Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.

Close-Grip EZ Bar Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Close-Grip EZ-Bar Curl with Band

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
  • While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Close-Grip Standing Barbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Hold a barbell with both hands, palms up and a few inches apart.
  • Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
  • Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
  • Slowly go back down to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Conan's Wheel

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • lower back
  • shoulders
  • traps
Instructions:
  • With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
  • Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast steps. Look up and away as you turn in a circle. Do not hold your breath during the event. Continue walking until you complete one or more complete turns.

Concentration Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
  • Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
  • While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
  • Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

Cross Body Hammer Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
  • While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
  • Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
  • Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Crucifix

Category: strongman
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
Instructions:
  • In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
  • Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.

Deadlift with Bands

Category: powerlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • traps
Instructions:
  • To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.
  • With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  • Lower the bar by bending at the hips and guiding it to the floor.

Deadlift with Chains

Category: powerlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • traps
Instructions:
  • You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.
  • Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar.
  • Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  • Lower the bar by bending at the hips and guiding it to the floor.

Deficit Deadlift

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • traps
Instructions:
  • Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
  • With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  • Lower the bar by bending at the hips and guiding it to the floor.

Double Kettlebell Alternating Hang Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • biceps
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • traps
Instructions:
  • Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
  • Clean one kettlebell to your shoulder and hold on to the other kettlebell.
  • With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.

Drag Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
  • As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
  • Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
  • Repeat for the recommended amount of repetitions.

Dumbbell Alternate Bicep Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
  • While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  • Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
  • Repeat the movement with the left hand. This equals one repetition.
  • Continue alternating in this manner for the recommended amount of repetitions.

Dumbbell Bicep Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  • Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
  • Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  • Repeat for the recommended amount of repetitions.

Dumbbell Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • Begin standing with a dumbbell in each hand with your feet shoulder width apart.
  • Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
  • To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
  • After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
  • Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.

Dumbbell Incline Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • forearms
  • lats
  • shoulders
Instructions:
  • Using a neutral grip, lean into an incline bench.
  • Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
  • Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
  • Pause at the top of the motion, and then return to the starting position.

Dumbbell Lying Pronation

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • forearms
Instructions:
  • Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
  • Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
  • Now raise the upper arm so that the forearm is perpendicular to the floor and the upper arm is perpendicular to your torso. Tip: The upper arm should be parallel to the floor and also creating a 90-degree angle with your torso. This will be your starting position.
  • As you breathe out, externally rotate your forearm so that the dumbbell is lifted forward as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is parallel to the floor. At this point you will hold the contraction for a second.
  • As you breathe in, slowly go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Dumbbell Lying Supination

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • forearms
Instructions:
  • Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
  • Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
  • Now raise the upper arm so that the forearm is parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you). The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.
  • As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling. At this point you will hold the contraction for a second.
  • As you breathe in, slowly go back to the starting position.
  • Repeat for the recommended amount of repetitions and then switch to the other arm.

EZ-Bar Skullcrusher

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • triceps
Secondary Muscles:
  • forearms
Instructions:
  • Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
  • Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
  • Lift the bar back to the starting position by extending the elbow and exhaling.
  • Repeat.

Farmer's Walk

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • forearms
Secondary Muscles:
  • abdominals
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps
Instructions:
  • There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
  • After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
  • Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

Finger Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
  • Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.
  • Lower the bar as far as possible by extending the fingers. Allowing the bar to roll down the hands, catch the bar with the final joint in the fingers.
  • Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.

Hang Clean

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
Instructions:
  • Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
  • Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Hang Clean - Below the Knees

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
Instructions:
  • Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
  • Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
  • At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Hang Snatch

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
  • Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.

Hang Snatch - Below Knees

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.
  • Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Return to a standing position with the weight overhead, and then return the weight to the floor under control.

Heaving Snatch Balance

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • forearms
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
  • Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
  • Return to a standing position.

Incline Barbell Triceps Extension

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • forearms
Instructions:
  • Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
  • Lie back on an incline bench set at any angle between 45-75-degrees.
  • Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.
  • Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.
  • Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
  • Repeat for the recommended amount of repetitions.

Keg Load

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
  • Begin by grabbing the close handle of the first keg, tilting it onto its side to grab the opposite edge of the bottom of the keg. Lift the keg up to your chest.
  • The higher you can place the keg, the faster you should be able to move to the platform. Shouldering is usually not allowed. Be sure to keep a firm hold on the keg. Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible.
  • Return to the starting position to retrieve the next keg, and repeat until the event is completed.

Kipping Muscle Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • biceps
  • forearms
  • middle back
  • shoulders
  • traps
  • triceps
Instructions:
  • Grip the rings using a false grip, with the base of your palms on top of the rings.
  • Begin with a movement swinging your legs backward slightly.
  • Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  • Maintaining control and stability, extend through the elbow to complete the motion.
  • Use care when lowering yourself to the ground.

Kneeling Forearm Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • forearms
Instructions:
  • Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.
  • Slowly lean back keeping your palms flat on the floor until you feel a stretch in your wrists and forearms. Hold for 20-30 seconds.

Leverage Shrug

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • traps
Secondary Muscles:
  • forearms
Instructions:
  • Load the pins to an appropriate weight. Position yourself directly between the handles.
  • Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up.
  • Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.
  • Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
  • Pause at the top of the motion, and then return the weight to the starting position.

London Bridges

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
Instructions:
  • Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
  • Stand on the bar, using the rope to balance yourself. This will be your starting position.
  • Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground.
  • Keeping your body straight, reverse the motion, going hand over hand back to the starting position.

Muscle Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • biceps
  • forearms
  • middle back
  • shoulders
  • traps
  • triceps
Instructions:
  • Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
  • As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  • Maintaining control and stability, extend through the elbow to complete the motion.
  • Use care when lowering yourself to the ground.

One Arm Chin-Up

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • forearms
  • lats
Instructions:
  • For this exercise, start out by placing a towel around a chin up bar.
  • Grab the chin-up bar with your palm facing you. One hand will be grabbing the chin-up bar and the other will be grabbing the towel.
  • Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.v
  • Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this motion for the prescribed amount of repetitions.
  • Switch arms and repeat the movement.

One-Arm Open Palm Kettlebell Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
Instructions:
  • Place one kettlebell between your feet.
  • Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand.
  • Throw the kettlebell out in front of you and catch the handle with one hand.
  • Take the kettlebell to the floor and repeat. Make sure to work both arms.

Overhead Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: compound
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • forearms
  • lats
  • triceps
Instructions:
  • Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up.
  • To create a full torso stretch, pull your tailbone down and stabilize your torso as you do this. Stretch the muscles on both the front and the back of the torso.

Palms-Down Dumbbell Wrist Curl Over A Bench

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing two dumbbells on one side of a flat bench.
  • Kneel down on both of your knees so that your body is facing the flat bench.
  • Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling.
  • Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.

Palms-Down Wrist Curl Over A Bench

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing a barbell on one side of a flat bench.
  • Kneel down on both of your knees so that your body is facing the flat bench.
  • Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling.
  • Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.

Palms-Up Barbell Wrist Curl Over A Bench

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing a barbell on one side of a flat bench.
  • Kneel down on both of your knees so that your body is facing the flat bench.
  • Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling.
  • Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.

Palms-Up Dumbbell Wrist Curl Over A Bench

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing two dumbbells on one side of a flat bench.
  • Kneel down on both of your knees so that your body is facing the flat bench.
  • Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
  • Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.

Pin Presses

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • middle back
  • shoulders
Instructions:
  • Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
  • The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest. The bar should be moved to the pins and prepared for lifting.
  • Begin by lying on the bench, with the bar directly above the contact point during your regular bench. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  • You can take a standard bench grip, or shoulder width to focus on the triceps. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
  • Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
  • Return the bar to the pins, pausing before beginning the next repetition.

Plate Pinch

Category: strength
Force: static
Level: intermediate
Mechanic: isolation
Equipment: other
Primary Muscles:
  • forearms
Instructions:
  • Grab two wide-rimmed plates and put them together with the smooth sides facing outward
  • Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
  • Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
  • Repeat for the recommended amount of sets prescribed in your program.
  • Switch arms and repeat the movements.

Power Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
  • Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.
  • Place the bar about 1 inch in front of your shins and over the balls of your feet.
  • Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.
  • Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.
  • Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings.
  • Keep elbows fully extended with the head in a neutral position and the shoulders over the bar.
  • As the bar raises keep it as close to the shins as possible.
  • As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. Tip: At this point your thighs should be against the bar.
  • Keep the back flat or slightly arched, elbows fully extended and your head neutral. Tip: You will hold your breath until the next phase.
  • Inhale and then forcefully and quickly extend your hips and knees and stand on your toes.
  • Keep the bar as close to your body as possible. Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible.
  • When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement.
  • As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.
  • Continue to pull the arms as high and as long as possible. Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor.
  • After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar.
  • Simultaneously, flex the hips and knees into a quarter squat position.
  • Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles.
  • Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement.
  • Stand up by extending the hips and knees to a fully erect position.
  • Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement.
  • Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.
  • Squat down with the elbows fully extended until the bar touches the floor.
  • Start over at Phase 1 and repeat for the recommended amount of repetitions.

Power Snatch from Blocks

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar above a full squat and with the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

Preacher Hammer Dumbbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
  • As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
  • As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
  • Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Rack Delivery

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
  • traps
Instructions:
  • This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
  • Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
  • It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

Rack Pull with Bands

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • quadriceps
  • traps
Instructions:
  • Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.
  • Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
  • With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement. Return the weight to the pins and repeat.

Rack Pulls

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • traps
Instructions:
  • Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
  • With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
  • Return the weight to the pins and repeat.

Reverse Band Bench Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • middle back
  • shoulders
Instructions:
  • Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
  • Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
  • Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  • Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Reverse Band Box Squat

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
  • Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
  • With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. Use care to return the barbell to the rack.

Reverse Band Sumo Deadlift

Category: powerlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • traps
Instructions:
  • Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
  • Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
  • Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  • As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  • Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Reverse Barbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
  • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Reverse Barbell Preacher Curls

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
  • Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
  • As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
  • As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
  • Repeat for the recommended amount of repetitions.

Reverse Cable Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
  • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Reverse Plate Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
  • Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area. This is the starting position.
  • Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. The plate should be evenly aligned with your torso at this point.
  • Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
  • Repeat for the recommended amount of repetitions.

Rickshaw Carry

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • forearms
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps
Instructions:
  • Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight.
  • Immediately begin walking briskly with quick, controlled steps. Keep your chest up and head forward, and make sure you continue breathing. Bring the frame to the ground after you have reached the end point.

Rickshaw Deadlift

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
  • traps
Instructions:
  • Load the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract.
  • With your feet and your grip set, take a big breath and then lower your hips and flex the knees. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. As the weight comes up, pull your shoulder blades together as you drive your hips forward.
  • Lower the weight by bending at the hips and guiding it to the ground.

Romanian Deadlift from Deficit

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • forearms
  • glutes
  • lower back
  • traps
Instructions:
  • Begin standing while holding a bar at arm’s length in front of you. You can stand on a raised platform to increase the range of motion.
  • Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
  • Reverse the motion to return to the starting position.

Rope Climb

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
  • shoulders
Instructions:
  • Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
  • Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly.
  • Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
  • Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope.
  • To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.

Sandbag Load

Category: strongman
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • middle back
  • shoulders
  • traps
Instructions:
  • To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
  • Begin by lifting the sandbag. Sandbags are extremely awkward, and the manner of lifting them can vary depending on the particular sandbag used. Reach as far around it as possible, extending through the hips and knees to pull it up high. Shouldering is usually not allowed.
  • Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible. Place it onto the platform, ensuring it doesn't fall off.
  • Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.

Seated Dumbbell Palms-Down Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing two dumbbells on the floor in front of a flat bench.
  • Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
  • Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing down. Your wrists should be hanging over the edge of your thighs.
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.
  • When finished, simply lower the dumbbells to the floor.

Seated Dumbbell Palms-Up Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing two dumbbells on the floor in front of a flat bench.
  • Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
  • Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.
  • When finished, simply lower the dumbbells to the floor.

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • forearms
Instructions:
  • Sit on a flat bench with a dumbbell in your right hand.
  • Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  • Lean forward and place your right forearm on top of your upper right thigh with your palm down. Tip: Make sure that the back of the wrist lies on top of your knees. This will be your starting position.
  • Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
  • Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.
  • Perform for the recommended amount of repetitions, switch arms and repeat the movement.

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • forearms
Instructions:
  • Sit on a flat bench with a dumbbell in your right hand.
  • Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  • Lean forward and place your right forearm on top of your upper right thigh with your palm up. Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position.
  • Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
  • Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.
  • Perform for the recommended amount of repetitions, switch arms and repeat the movement.

Seated Palm-Up Barbell Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
  • Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  • Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
  • Lower the bar as far as possible while inhaling and keeping a tight grip.
  • Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

Seated Palms-Down Barbell Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
  • Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  • Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
  • Lower the bar as far as possible while inhaling and keeping a tight grip.
  • Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • forearms
Instructions:
  • Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
  • Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.
  • Now hold the handle with both hands, palms up, using a shoulder-width grip.
  • Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
  • Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
  • Lower the bar as far as possible, while inhaling and keeping a tight grip.
  • Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
  • After a second contraction at the top go back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Side To Side Chins

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
  • shoulders
Instructions:
  • Grab the pull-up bar with the palms facing forward using a wide grip.
  • As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space (no swinging) and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second of contraction, inhale as you go back to the starting position.
  • Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second of contraction, inhale as you go back to the starting position.
  • Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side.

Side Wrist Pull

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
  • lats
Instructions:
  • This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.
  • Slowly straighten, pull, and lift it up to shoulder height, as pictured. Feel this stretch originate in your back, not your shoulders, and don't pull too hard on the shoulders joint. Switch sides.

Single Dumbbell Raise

Category: strength
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
  • traps
Instructions:
  • With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.
  • Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
  • Return to the starting position and repeat for the recommended amount of repetitions.

Sledgehammer Swings

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • abdominals
Secondary Muscles:
  • calves
  • forearms
  • lats
  • middle back
  • shoulders
Instructions:
  • You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
  • If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head.
  • As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand. Slam it down as hard as you can against the tire. Control the bounce of the hammer off of the tire.
  • Repeat on the other side.

Snatch Deadlift

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps
Instructions:
  • The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
  • Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
  • At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.

Snatch from Blocks

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

Snatch Shrug

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • traps
Secondary Muscles:
  • forearms
  • shoulders
Instructions:
  • Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
  • Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

Split Clean

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
Instructions:
  • With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  • Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  • As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so.
  • Receive the bar with the feet split, aggressively moving one foot forward and one foot back. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Bring the feet together as you stand up.

Split Snatch

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move forcefully to a split position, one foot forward one foot back. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position, bringing your feet together.
  • Carefully return the weight to floor.

Standing Concentration Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.
  • Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
  • Lower the dumbbell back to the starting position.
  • Repeat the movement for the prescribed amount of repetitions.

Standing Dumbbell Reverse Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
  • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Standing Low-Pulley Deltoid Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
Instructions:
  • Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
  • Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
  • Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
  • Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Olympic Plate Hand Squeeze

Category: strength
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • forearms
Secondary Muscles:
  • biceps
Instructions:
  • To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
  • Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
  • Now raise the plates back to the starting position as you exhale by closing your hands.
  • Repeat for the recommended amount of repetitions prescribed in your program.

Standing Palms-Up Barbell Behind The Back Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
  • You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
  • While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
  • Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.
  • When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.

Sumo Deadlift

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • traps
Instructions:
  • Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
  • Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  • As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  • Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Sumo Deadlift with Bands

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • traps
Instructions:
  • To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
  • Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip.
  • Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  • As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  • Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Sumo Deadlift with Chains

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • traps
Instructions:
  • You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.
  • Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
  • Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  • As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  • Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Svend Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • forearms
  • shoulders
  • triceps
Instructions:
  • Begin in a standing position.
  • Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
  • Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
  • Pause at the top of the motion, and then slowly return to the starting position.

Tire Flip

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • chest
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
  • To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
  • As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.

Wrist Circles

Category: stretching
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • forearms
Instructions:
  • Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders. Tip: Your torso and arms should form the letter "T: Your palms should be facing down. This is the starting position.
  • Keeping your entire body stationary except for the wrists, begin to rotate both wrists forward in a circular motion. Tip: Pretend that you are trying to draw circles by using your hands as the brush. Breathe normally as you perform this exercise.
  • Repeat for the recommended amount of repetitions.

Wrist Roller

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • forearms
Secondary Muscles:
  • shoulders
Instructions:
  • To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
  • Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.
  • Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
  • Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.
  • Repeat for the prescribed amount of repetitions in your program.

Wrist Rotations with Straight Bar

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
  • Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating back and forth until failure.
  • Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.

Zottman Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  • Make sure the palms of the hands are facing each other. This will be your starting position.
  • While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Hold the contracted position for a second as you squeeze the biceps.
  • Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
  • Slowly begin to bring the dumbbells back down using the pronated grip.
  • As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
  • Repeat for the recommended amount of repetitions.

Zottman Preacher Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
  • As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
  • Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
  • As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
  • Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
  • Repeat for the recommended amount of repetitions.