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Inner Forearm
Gym
How To PerformDumbbell Wrist Curl (Palms Up, Single Arm)
- Sit on a bench holding a dumbbell in one hand, palm facing up.
- Rest your forearm on your thigh so that only your wrist is hanging off.
- Let the dumbbell roll down into your fingers.
- Curl your wrist upward, pulling the dumbbell back into your palm.
- Pause and squeeze, then lower slowly.
- Repeat for 12–20 reps per arm.
How To Perform Barbell Wrist Curl (Palms Up)
- Sit on a flat bench and grab a barbell with both hands, palms facing up.
- Place your forearms on your thighs, letting your wrists and hands hang slightly over the edge.
- Start with the bar resting in your fingers (wrist extended).
- Curl your wrists upward, bringing the bar into your palms.
- Squeeze your forearms hard at the top.
- Slowly lower the barbell back down, letting it roll into your fingers for a deep stretch.
How To Perform Behind-the-Back Barbell Finger Curls
- Stand upright holding a barbell behind your back, palms facing backward (underhand grip).
- Keep arms straight but relaxed at your sides.
- Let the barbell slowly roll down into your fingers.
- Squeeze your fingers to curl the barbell back up into your palms.
- Hold for a second at the top, then lower with control.
- Repeat for 12–20 reps.
Callisthenics
How To Perform Wrist Radial Deviator And Flexor Stretch Inward
- Extend your right arm straight in front of you, palm facing down and inward.
- With your left hand, gently pull your right hand toward the thumb side (radial deviation) while also bending the wrist back (extension).
- Keep your elbow straight, feel the stretch along the inner forearm.
- Hold for 20–30 seconds, then repeat on both sides.
How To Perform Palms Out Forearm Stretch
- Extend your right arm forward, palm facing outward (like signaling “stop”).
- Use the left hand to gently pull back on the fingers.
- Keep your elbow straight, feel the stretch in the underside of the forearm.
- Hold 20–30 seconds, switch sides.
How To Perform Finger Push Ups
- Get into a push-up position on the floor, but instead of palms, place weight on your fingers (spread wide).
- Lower your chest slightly by bending your elbows, then push back up using finger strength.
- Start with kneeling finger push-ups for safety.
- Perform 5–10 reps, 2–3 sets.
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