Fat-Burning Diet and Nutrition Guide

F o re a rm s

Wrist Curls, Contracted: Forearm Flexors

• The same as reverse wrist
  curls, except you use a palms
  up grip on the bar. This
  movement works the forearm
  flexors on the underside of the
  lower arm.


• Take an overhand, palms-down, grip on the bar,
  with about 10 inches between your thumbs.


• Rest your forearms on your thighs or on a bench.


• Allow the bar to pull your hands down, then curl
  it up to the highest point possible with forearm
  extensor strength alone.


• Pause at the top for a count, then slowly release.

Reverse Wrist Curls, Contracted: Forearm Extensors

The regular deadlift can be classified as a

midrange midback exercise or a midrange

quad exercise. While

you use your legs to

power through the

first two-thirds of the

stroke, it’s almost a full-body exercise. No

matter how you classify it, it’s one of the

best all-around mass moves available.

The Deadlift